Warm up
30 Mountain Climbers
30 Sit ups
20 Superman’s
20 Dive Bombers
10 Snatch High Pulls
10 Muscle Snatch
10 P. Snatches
15 OH Squats
3 Rounds
7 Ring M.U.
50 wall balls
100 dubz
16min Cap
1000m row
80 sit ups
60 db lunges
400m run
60 db lunges
80 sit ups
1000m row
Every 4:00 starting 0:00
20 db snatch
8 Rounds
8/6 cal Bike (upper body only)
15 Push Ups
30 Sit ups
10 rounds
Complete every round as fast as you can!
Rest 1:00 after every round
15 cal bike
10 box jumps
5 db thrusters (2x DB)
30min running clock
0-10min to complete
75/60 cal Bike
40 Alt DB Snatches
10-20min to complete
800m run
50 Hang P. cleans 135/95
20-30min to complete
75/60 cal Row
50 Box jump overs 24/20
3 rounds
20/15 cal row
15 burpees over the row
10 t2b
3 rounds
20/15 cal ski
15 single arm devil press
10 hollow rocks
3 rounds
75 dubz
15 burpees
10 triple touch v-ups
5sets increase weight every set
1 Squat Clean
1 Front Squat
1 Jerk
For time
50 Dubz
30 Bar Hopping Burpees
15 DeadLifts 225/145
30 Bar Hopping Burpees
50 Dubz
Every 6’ for 30’ (5 sets)
400m run
30 push ups
25 kb G2OH
20 goblet squat
3 Rounds for Time
50 calorie Row
15 Handstand Push-Ups
50 Double-Unders
Time Cap: 20 minutes
Teams of 2
4 Rounds
400m run (together)
20 P. Snatches 135/95
20 Box jump overs 24/20
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