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15 Minutes O’ Fun

15 Minute AMRAP:
400 Meter Row
20 Hollow Rocks
15 Wall Balls
10 Burpees

For Time:
Row 1500 meters
40 Wall Ball Shots (20/14)
40 Hollow Rocks
40 Med Ball Cleans (20/14)
40 Sit-ups
40 Push-ups
Row 1500 meters

15 Minutes of Bar Muscle-up/Gymnastic Practice

3 Sets:
5 Kipping Pull-ups, immediately into 2 negative pull-ups

*Substitute kipping for jumping pull-ups. If needed, add bands for negatives.

2 Rounds for Time:
10 Burpee Box Jump Overs (24/20)
20 Hang Power Cleans (75/55)
40 Double Unders

Tabata Double Unders
*Rest 1 Minute
Tabata Slam Balls (30/20)

Tabata – 8 Rounds: 20 seconds of work, 10 seconds of rest
*Score is total reps total between both movements

Run 1 mile
*Nice, steady pace. Not a mile test

10 Minute AMRAP of:
10 Handstand Push-ups
20/14 Calorie Row
30 Dumbbell Hang Cleans (30/20)

3 Rounds:
Superset of:
10 Kipping Pull-ups
Max or Up to 10 Ring Dips

*Superset=minimal/no rest between pull-ups and ring dips. Rest at least 60 seconds between rounds.

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps