100 Double-unders (200 singles)
30 Push-ups
10 Power cleans (135/95)
25 Minute AMRAP of:
100 Double-unders (200 singles) 30 Push-ups 10 Power cleans (135/95)
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Teams of 2:
50 DB Deadlifts (50/35) 25 Synchronized Burpee Box Overs (24/20) 50 DB Deadlifts (50/35) 25 Cal Row 25 Clean and Jerks (135/95) 25 Cal Row 50 DB Deadlifts (55/95) 25 Synchronized Burpee Box Overs (24/20) 50 DB Deadlifts (55/35) *Synchronized burpee means both partners must get on the floor before you get up and over the box together. 20 Min Amrap
50 Double-Unders (100 singles) -then- 3 Rds of: 5 HSPUs (scale = 10 hand-release pushups) 10 Ab-mat Sit-ups 15 Air Squats * So you do the dubs in the beginning, and again after each 3 rounds of the other work. 8 Rounds for Time of:
2 Ring Muscle Ups 6 Snatches (115/85) 2 Ring Muscle Ups Rest 30 sec between Rds. **Muscle up scale = 4 Pull-ups + 4 ring dips 15 Min. AMRAP
1-2-3-4-5-4-3-2-1-2-3-4 and so on... Power Cleans Front Squats Shoulder-2-Overheads (155/105) *1 of each, 2 of each, 3 of each, etc., working up to 5 and back down to 1, and back up. Continue for 15 minutes. The Don (For time):
66 Deadlifts (115/75) 66 Box jump (24/20) 66 Kettlebell swings (53/35) 66 Wall ball shots (20/14) 66 Knees to elbows 66 Burpees 66 Pull-ups 66 Thrusters (55/45) 66 Situps 66 Double-unders (132 singles) |
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