“Long Haul”
2 Rounds For Time:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
On the Minute x 7:
Thrusters
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85
The Undertaker”
AMRAP 13: Buy-In: 2,000 Meter Row
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
Gymnastics Skill
Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Handstand Walk Biathlon
For Time (10 Minute Cap):
300′ Handstand Walk
*Every Break: 3 Ring Muscle-ups
Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
Complex Fran”
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (135/95)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (135/95)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (135/95)
3 Rounds for time of:
15 Power Snatch, 95/65
10 Burpees, bar-facing
3 Rounds for time of:
21 Wall Ball Shots, 20/14
15 Pull-ups, chest-to-bar
9 Clean & Jerks, 135/95
3 Rounds for time of:
100m Dumbbell Farmer’s Carry
15m Dumbbell Lunge
10m Handstand Walk
Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
Swole Cycle”
8 Rounds:
20 Seconds On
10 Seconds Off
——————-
Strict Chest to Bar Pull-ups
Assault Bike Calories
Strict Deficit Handstand Push-ups (4.5″/3″)
Assault Bike Calories
push press
3×8
3×5
3×3
3×1
Underrated”
For Time:
500 Meter Row
50′ Handstand Walk
15 Front Squats (185/135)
50′ Handstand Walk
500 Meter Row
50′ Handstand Walk
12 Front Squats (225/155)
50′ Handstand Walk
500 Meter Row
50′ Handstand Walk
9 Front Squats (275/185)
Back Squat
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep
15-12-9 reps for time of:
Hang Squat Clean, 135/95
Burpee, bar-facing
15-12-9 reps for time of:
Push Jerk, 155/105
Burpee, bar-facing
15-12-9 reps for time of:
Power Clean, 185/135
Burpee, bar-facing
Arm and Hammer”
For Time: Buy-In: 15 Clusters (165/115)
Into…
3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups
Into…
Cash-Out: 15 Clusters (165/115)
bench press
3×10
3×6