Warm up: Bear crawl x 200 ft
Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)
Evens: Strict press x 3 + Push press x 2 + Jerk x 1
2. 3 Rounds for time of:
50 Kettlebell swings ( not too heavy )
25 Banded sit ups
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Warm up:
Every 75 seconds:
2. BTN Push Jerk: 3 x 2
3. Heaving snatch balance: 3 x 2
4. For time:
50 Overhead squats @ 135 / 93
10 Pullups every time you put the bar down
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Warm up: Some pushin’ and pullin’
2. Every 90 seconds for 6 sets:
Hang power clean + Push press + jerk + jerk
3. 8 Rounds for time of:
8 Pushups
12 Air squats
Cash out with a 200 meter run
Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump
4 Rounds for time:
400 meter run
20 Box jumps @ 24 / 20″
20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees )
20 Ball slams
Warm up: 400 meter run / Empty bar work
2. 4 Rounds for time:
15 Pullups
20 sit ups
25 Air squats
Warm up: 15 Back extensions / 15 Banded row / 15 straight arm band pulldown
2. 2 Rounds for time:
20 Lunges ( Back rack) @ 135 / 93
20 Push presses @ 135 / 93
20 Pullups
Warm up: 2 minute row / 20 pushups
2. 3 Rounds for time of:
30 1.5 / 1 pood kb snatches
45 Calorie row
60 Double unders
Warm up: 500 meter row or bike / 50 rope waves
2. For time:
50 Calorie row or bike
50 Burpees
Warm up: 200 meter run / 30 ball slams
2. For time:
30 Sit ups
28 Wallballs
26 Double leg mountain climbers
24 Sit ups
22 Wallballs
20 Double leg mountain climbers
18 Sit ups
16 Wallballs
14 Double leg mountain climbers
12 Sit ups
10 Wallballs
8 Double leg mountain climbers
6 Sit ups
4 Wallballs
2 Double leg mountain climbers
Warm up: Jerk technique stuff
3 Push presses + 3 Jerks + The right number of kipping pullups
2. For time:
400 meter run
20 Power snatches or Snatches @ 3/4 body weight
