PART A Deadlift 15 minutes to work to 7 rep max PART B As many rounds as possible in 20 minutes 200m Run 20 Alternating Dumbbell Snatch (22.5/15) 20 Wall Balls (9/6)
PART A As many rounds as possible in 15 minutes 60 Double Unders 21/15 Calorie Row or Bike 15 Deadlifts (100/60) PART B 3 Rounds for Quality 20 Step Monster Walk 20 Glute Bridges 20 Side Bridge ups
"Big Clean Complex" 6 Sets of the following complex (rest as required between sets) High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean...
PART A As many reps as possible in 4 minutes of 27/21 Calorie Row or Bike 27 Burpees AMRAP Chest to bar pull-ups Rest 4 minutes As many reps as possible in 4 minutes of 27/21 Calorie Row or Bike...
CONDITIONING In Pairs Complete as many rounds as possible in 31 minutes 8 Thrusters (50/35) 6 Rope Climbs 22 Box Jumps (24/20") Partners will swap every 30 seconds, no matter where they are up to.
PART A "Strict Nicole" As many reps as possible in 20 minutes of: 400m Run Max Strict Pull ups (one set) once you drop from the pull up bar, you must start your next 400m run. PART B Not...
CONDITIONING As many reps as possible in 3 minutes 21/15 Calorie Row 21 Burpees to plate Max Reps Overhead Squat (35/25) Rest 3 minutes As many reps as possible in 3 minutes 18/13 Calorie Row 18 Burpees to plate Max...
CONDITIONING For time 1 Round 800m Run 80 Double Unders 21 Hang Power Cleans (60/42.5) 2 Rounds 400m Run 40 Double Unders 15 Hang Power Cleans (60/42.5) 3 Rounds 200m Run 20 Double Unders 9 Hang Power Cleans (60/42.5)