4 Rounds and a Rowing Dessert
Complete 4 Rounds for Time:
Run 400 meters
10 Push-ups
6 Squat Snatch (95/65)
*Rest 5 Minutes
Row 4 Minutes for Max Distance
Complete 4 Rounds for Time:
Run 400 meters
10 Push-ups
6 Squat Snatch (95/65)
*Rest 5 Minutes
Row 4 Minutes for Max Distance
15 Minutes of Handstand Walk Practice
20 Minute AMRAP:
10 Wall Ball Shots(20/14)
20 Sit Ups
30 Kettlebell Swings (50/35)
40 Lunge Steps
50 Double Unders
8 Minute EMOM
1 Power Clean + 2 Split Jerks
*Up to 80% of 1RM Power Clean
Complete 5 Rounds for Time:
5 Power Cleans (155/105)
200 Meter Sprint
Back Squat 5×3
Build up to 70%
*These should be lighter than the last few weeks.
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
Knees to Elbows
Every 30 Seconds for 4 Minutes:
1 Ring Muscle-up OR
2 Strict Pull-ups + 2 Strict Ring Dips
Complete for Time:
100 meter Farmer Carry (40/30)
20 Pull-ups
30 Slam Balls (30/20)
40 Box Jumps (24/20)
50 Kettlebell Swings (50/35)
40 Box Jumps
30 Slam Balls
20 Pull-ups
100m Farmer Carry