A) 800m Run
Then:
4 rounds of:
10 Air Squats
5 Toes-to-Bar
10 Ring Rows
B) 3 rounds:
20 Sit-Ups
200m Jog
Arm You Ready:
3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 Sit-Ups (AB-MATE)
WORKOUT
AMRAP: 14 Minute
7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders
WARM-UP
50 Double Unders
2 rounds:
6 Front Squats, with an empty bar
3 Strict Press
3 Strict Pull-Ups
STRENGTH
Clean
EMOM x3
3 Hang Clean, Above the Knee
– 3 Minute Rest
EMOM x3
3 Hang Clean, below The Knees
– 3 Minute Rest
EMOM x3
3 Squat Clean
WORKOUT
4 Rounds for time:
200m Run
4 Squat Clean Thrusters
WARM-UP
A) 2 Rounds:
400m Run
20 Ring Rows
20 Sit-Ups
B) 3 rounds:
200m Run
10 Push-Ups
10 Kettlebell Swings
STRENGTH
Push Jerk
6 reps @ RPE 6×2 sets
6 reps @ RPE 7×2 sets
6 reps @ RPE 8×2 sets
WORKOUT
8 Rounds:
4 Chest-to-Bar Pull-Ups
4 Kipping Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips
