For total reps:
6 sets:
:20 row for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-KB Russian swings (35/53 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 row for calories
:10 rest
– Rest 1:00 between each movement.
– …
AMRAP 20 with a partner:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
– Partners alternate after each movement.
6-5-4-3-2-1
Thrusters 165/115
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
5 rounds for time:
30/25 cal row
30 AbMat sit-ups
Deadlift
1-1-1-1-1-1-1
10 rounds for time:
200-m run
1 legless rope climb
1 rope climb
AMRAP 10:
1 power snatch 135/95
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
”Pressing Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
– Perform 5 shoulder presses after each round (80% of 1-rep max).
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats 155/105
– One person works at a time
For load:
Power clean
3-3-2-2-1-1-1-1