50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.
5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups
21 – 15 – 9 Reps
135lb Clean
Ring Dips
5 rounds for time
Run 800m
30 KB swings (2 pood)
30 pullups
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups
135lb Clean & Jerk
30 Reps
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups
135lb Snatch
30 Reps
1000m Row
50 Thruster 45lbs
30 Pull Ups
For Time
150 Wall Balls 20lbs
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of
1.5x Body Weight Deadlift
Body Weight Bench Press
3/4x Body Weight Cleans
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes
5 Rounds For Time
400m Run
15 Overhead Squat 95lbs
20 Minute AMRAP of:
400m Run
Max Rep Pull Ups– Note the pull ups completed in each round.
* Score is total pull ups completed in all rounds
