9’ ladder
4-8-12-16-20…
Burpees to plate
7 cal bike after each set
2’ rest
9’ ladder
3-6-9-12-15…
Box jump overs
50 dubz after each set
2’ rest
5’ emom
15″ bike sprint
45″ easy pace
Every 5min for 25min
400m run
25 wall balls 20/14
20 Push ups
Every 4’ for 24’ (2 sets each)
A- 500m row
15 wall balls
5/5 db hang power clean (1x DB)
B- 800m run
C- 35/30 cal bike
10 db snatch
10 v-ups
20min ladder
10-20-30-40-50-60…..
•Alt DB Snatches 50/35
5-10-15-20-25-30…..
•HSPU
*50 Dubz after every set
7 rounds
16 kbs
12 pull ups
8/8 kb lunges
Every 2:30’ starting at 0:00
10/7 cal bike
27-21-15-9
•Thrusters 95/65
•pull ups
*500m row after each set
1200m run
50 air squats
40 push ups
30 sit ups
800m run
40 db squats (2x DB)
30 burpees
20 t2b
400m run
30 db thrusters (2x DB)
20 burpee box jump over
10 triple touch v-ups
5 sets
1:1 rest
15 T2B
10 burpee box jump overs 24/20
5 P. Cleans 185/125
5 Rounds for Time
9 Dips
12 Hang Clean-and-Jerks (135/95 lb)
21 Wall Ball Shots (20/14 lb)
Teams of 2
4 rounds
200m run
20 S2OH 135/95
30 burpees over bar
200m run
30 T2B
40 H.R. Push-Ups
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