A Barbell & A Kettlebell Walk Into A Box

2 Rounds, 10:00 AMRAP of:
Round 1
10 Thrusters (95/65)
10 KB Mason Twists (50/35)
10 Box Jumps (24/20)

*Rest 3:00 & Add Weigh
Round 2
10 Clean & Jerks (135/95)
10 KB Mason Twists (50/35)
20 Box Step-ups (24/20)

Level 2: Barbell @(75/55) & (95/65), 45lb plate/8″ Box, Box Med Ball Mason Twists
Level 2: Barbell @(45/35) & (75/55), 20/16″ Box, (30/20lb) KB

The Running Gymnast 2.0

For Time:
20 Pull-ups
10 100′ Shuttle Runs (50′ lengths)
20 Chest-to-Bar Pull-ups
10 100′ Shuttle Runs (50′ lengths)
20 Toes-to-Bar
10 100′ Shuttle Runs (50′ lengths)
10 Bar Muscle-ups

Level 2: Ring Rows>Banded Strict Pull-ups>Toes-Near-Bar>Banded Strict Pull-ups OR Kipping Pull-ups (if athlete has 5 strict pull-ups)
Level 1: Ring Rows>Banded Strict Pull-ups>Box Mtn. Climbers>Banded Strict Pull-ups

Strict Press 3-3-2

Shoulder Press for load:
#1: 3 reps @ 80%
#2: 3 reps @ 85%
#3: 2 reps @ 90%

Hangin’ With My Best Friend, Barbell

12:00 AMRAP of:
5 Power Cleans
10 Back Squats
*Transition back to Front Rack
5 Shoulder To Overhead
10 Bar-Facing-Burpees
*Weight is athlete’s choice – This should be a weight that you could do all of the barbell work unbroken. Add weight to notes

Level 2 = Rx
Level 1: 15 Kettlebell Swings, 10 Goblet Squats, 6 KB Push Press (3R+3L), Box Burpees

A Long & Strong Tuesday

For Time:
1 Mile Run Buy-in

Then 5 Rounds:
4 Ring Muscle-ups
15 Box Jumps (24/20)

2k/1600 Meter Row Buy-out

Level 2: 4 Strict Pull-ups, 4 Ring Dips (banded as-needed), (20/16)

Level 1: 800 Meter Run/Walk, Banded Pull-ups, Box Push-ups, 1600/1200 meter row

Deadlift 3-2-1

Deadlift for load:
#1: 2×3 reps @ 85%
#2: 1×2 reps @ 90%
#3: 1×1 reps @ 92.5%

12 Minutes Never Felt So Good

12-Minute EMOM:
7 Wall Balls (20/14)
20 Double Unders
*Rest remainder of the minute

Level 1: 14/10, 20s DU practice
Level 1: 10/6, Single Unders OR 10 plate speed steps

Back Squat 5-5-3-2

Back Squat for load:
#1: 5 reps @ 75%
#2: 5 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%

The Jumping Gymnast

10-Minute AMRAP Of:
3 Wall Walks
10 Wall-Facing Shoulder Taps
10 Burpee Box Jump-Overs (24/20)
*Jump on, step down

Level 2: 3 Wall Walks (partial, as-needed), 20/16″
Level 1: Inch worms without push-up, plank/box plank shoulder taps, box burpees (no jump overs)

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