With a partner
30 min AMRAP
12 Box jump overs 20″
12 Alt Hang DB C&J 50/35
25’ Partner wheelbarrow
12 Squat Jump to 4″ target
12 Ring pull ups
Every 5 min rotate between 40/30 cal ski and 20 HSPU
200m Row
2 Rounds
Lunge length of turn
15 Squats (every 3rd hold the bottom for 10 seconds)
10 Pushups
PVC Shoulder
Box shoulder stretch 4×45 on 15 off
EMOM 20
Min 1 – 10 Wall Ball
Min 2 – 10/8 Cal Ski or Bike
Min 3 – 10 Weighted kb box step-ups 53/35
Min 4 – 10 HSPU
40 on 20 off 3 rounds of each:
Russian Twist
Flutter Kick
Plank
V-Up
50 Jumping Jacks
20 Box step ups
Lunge front to back
Broad jump back to front
Bear Crawl front to back
Skip back to front (Drive knee up high)
Box shoulder stretch 40 on 20 off x 4
25 Double-Unders, 10 HSPU | Rx+ 3 Deficit Kipping HSPU (3″)
50 Double-Unders, 12 HSPU | Rx+ 6 Deficit Kipping HSPU (3″)
75 Double-Unders, 14 HSPU | Rx+ 9 Deficit Kipping HSPU
(3″)
100 Double-Unders, 16 HSPU
Rx+ 12 Deficit Kipping HSPU (3″)
Do 8 on each arm to make a set for a total of 4 sets.
50/45 Cal Bike
300m Ski
Lunge Turf 2x
20 Squats, pause 2 sec at bottom of each
20 Kip swings
150m Ski
10 Squats pause 2 sec at bottom of each
10 kip swings
10 Rounds for Time
5 Pullup | Rx+ C2B
10 Push up
15 Air Squats
Max Rep unbroken HSPU | Rx+ Strict
200m Row
2 Rounds
Lunge length of turn
15 Squats (every 3rd hold the bottom for 10 seconds)
10 Pushups
PVC Shoulder
Box shoulder stretch 4×45 on 15 off
For Time:
1600m Row
then
5 Rounds of:
2 Power Clean 225/155
4 Strict HSPU
8 Bar over burpees
Max Effort 800m Run
1 and 1/4 front squats
Squat into the bottom, rise 1/4, return to bottom and then stand all the way up to complete 1 rep. Use approximately 70% of your 1RM FS.