Just A Longer Thursday

6 rounds for time:
400 Meter Run
15 KBS (50/35)
10 Burpee Box Jump Overs (24/20)

Level 2: (30/20), (20/16)
Level 1: 200 Meter Run/Walk, (25/15), Box Burpees (no jump)

Partner AMRAP Friday

5 Rounds, 6:00 AMRAP Of:
10 Push-ups
10 Front Squats (95/65)
20/16 Calorie Row
*Rest 2:00 between rounds, pick up where you left off
*1 partner working at a time

Level 2: Banded push-ups, (75/55)
Level 1: Box/Bar push-ups, Air Squats

Are You A Running Gymnist?

20 Minutes, Every Minute:
Odd Minutes: 100 Meter Run
Even Minutes: 4 Bar Muscle-Ups

Level 2: 6 chest-to-bar pull-ups
Level 1: 8 Jumping Pull-ups

Rowing Practice

10 Minutes of Rowing Practice.
*Drills working on the efficiency of pull & power.

It’s Almost All Legs Today, Folks

For Time:
1k Row Buy-in

Then 5 Rounds Of:
25 Wall Balls (20/14 lb)
50 Double Unders

Level 2: (14/20), 60s of double under attempts
Level 1: (10/6), 60 single unders OR 15 plate speed taps

Huh, That’s Different!

9 Rounds Of Each Movement:
Minute 1: 8 Handstand Push-ups
Minute 2: 10 Front Squats (95/65)
Minute 3: 20 Sit-ups
*Sprint through the work each minute, then rest

Level 2: Up do 2 abmat HSPU (75/55)
Level 1: Seated dumbbell press, goblet squats (25/15), Box Mason Twists

3 Position Clean 5×1

5 Sets of:
1 High Hang Clean
1 Low Hang Clean
1 Clean
*These are squat cleans
*Build throughout to a heavy 3-position. ~80-85%

Video:
https://www.youtube.com/watch?v=sn8hV6Szan0

A Couplet Monday

5 rounds for time:
20 Wall Balls (20/14)
30 Double Unders

Level 2: (14/10), 30s double under attempts
Level 1: (10/6), Single unders OR 15 plate speed taps

Partner FriYay!

For Time With A Partner:
100 Pull-ups
200 Air Squats
300 Double Unders
800m Partner Run
*Break up reps however you’d like – workout ends with run.
*1 partner working at a time, except for run

Level 2: Banded pull-ups, accumulative 4 minutes of double under practice
Level 1: Jumping pull-ups, 500 single unders OR 200 plate speed steps, 400 meter partner run

Every 2.5 Minutes?

10 Rounds, Every 2:30
5 Power Cleans(135/95)
10 Burpees over the Bar (lateral)

Level 2: (95/65)
Level 1: (75/55)/10 KBS, 8 Box Burpees

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