4×3 – Jumpin’, Ballin’, Burpin’
5 Box Jumps (24/20)
10 Wall Balls (20/14)
5 Burpees
*2:00 rest between rounds, scored separately,
– Level 2 –
60 Single Unders
10 Push-ups
10 Weighted Step-ups (35/25lb db) (24/20)
– Level 1 –
30 Single Under/Penguin Jumps
10 Knee/Box Push-ups
10 Step-ups (20/16)
*Have HSPU? Work on:
-Strict
-Negative
-Parallettes
– INTERMEDIATE –
4 Rounds For Time:
300m Run
100m Farmer Carry (35/25#)
– BEGINNER –
4 Rounds For Time:
200m Run
100m Farmer Carry (15/10#)
AMRAP of:
20 Burpees
20 Goblet Squats (50/35)
20 Russian Twists (45/25 plate)
20 Plate Ground-To-Overhead
*Every 10 minutes, row 800m
*Workout begins with row
– Complete 15-ft. handstand walk after each set of pull-ups
– LEVEL 2 –
For Time:
21-15-9-6
Pull-ups
– Complete 3 wall walks after each set of pull-ups
– LEVEL 1 –
For Time:
27-21-15-9
Ring Rows
– Complete 1:00 plank hold after each set of ring rows
– Level 2 –
5 Thrusters @75/55
8 Bar Facing Burpees
12 Sit-ups
– Level 1 –
5 Thrusters @45/35
5 Burpees
10 Sit-ups