8 minute AMRAP
5 Power Snatches (95/65)
5 Overhead Stationary Lunges
5 Pull Ups
5 Toes to Bar
Strength
Back Squats
8 minute AMRAP
5 Power Snatches (95/65)
5 Overhead Stationary Lunges
5 Pull Ups
5 Toes to Bar
Strength
Back Squats
For total Reps
7mim AMRAP
1000m row
Box Jump Overs (24/20)
Strength EMOM-7 mins
5-push press
For time
2 rounds
5 wall climbs
10 Power cleans (135/95)
15 Deadlifts
10 power clean
5 front squats
Strength
Clean high pulls & deadlifts
Badger
3 Rounds For Time:
30 Squat clean (95/65)
30 Pull-ups
Run 800 meters
or
Gallant
Run 1 mile w/wallball (20/14)
60 Burpee pull-ups
Run 800 meters w/wallball (20/14)
30 Burpee pull-ups
Run 400 meters w/wallball (20/14)
15 Burpee pull-ups
*Modify as needed*
Tabata for reps
8 rounds :20 work :10 rest
Double Unders
Squats
Rest 1 minute
8 rounds :20 work :10 rest
Thrusters (75/55)
Power Snatch (75/55)
200m Farmers Walk (55/35)
20m Broad Jump
40m Bear Crawl
200m farmers walk
*If you drop the kettlebells perform 15 swings before continuing the farmers walk*
For Time:
10 Deadlifts (315/215)
20 Burpees over the Bar
30 Chest to Bar Pull ups
20 Burpees over the bar
10 Deadlifts (225/125)
For time:
100m Sled pull (100/60)
400m run
Then Complete
20 Toes to Bar
10 Squat Cleans (135/95)
“Fight Gone Bad!”
Three rounds of:
Wall-balls (20/14)
Sumo deadlift high-pull (75/55)
Box Jumps (24/20)
Push-press (75/55)
Row (Calories)
*1 minute rest after 5th exercise
*1 minute for reps at each exercise
At home
Timed Mile or 5K