For time:
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 GHD hip extensions/Sit Ups
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders
5 rounds for time:
200-m run
10 strict handstand push-ups
Fran
21-15-9 reps for time of:
Thrusters (29/43 kg)
Pull-ups
3 rounds for time:
21 push-ups
12 hang power cleans (45/60 kg)
1000 m row
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
10 rounds for time:
30 double-unders
3 deadlifts (85/140 kg)
Pre-workout:
EMOM 9:
1 deadlift
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups (50/60 cm)
Max toes-to-bars
AMRAP 1:
Max burpees
Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (45.7 m)
Tiimikas kell 10:00 Boxis!
3 rounds for time:
750-m row
Rest 1:00
500-m row
Rest 1:00
250-m row
Rest 1:00
– Score = total time.
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
5 rounds for time:
5 ring muscle-ups
10 box jumps (51/61 cm)
20 AbMat sit-ups
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice