20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
for time:
400m run
21 thrusters 95/63
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35
Rest to 10 minutes
Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats
Rest to 20 Minutes
Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell
Rest to 30 minutes, then:
50 synchronized burpees
Each partner completes each movement 3 times for the first three portions. if a partner is unable to maintain any of the static holds, the other partner must stop and wait.
If you MUST do this alone, do the static holds for exactly the amount of time the row, squats or sit ups take.
5 Rounds of:
30 Second high plank hold [Rx+ 20 ft handstand walk]
7 Pull Ups
-Rest 5 Minutes-
4 Rounds of:
200 m Run
50 Double Unders
20 Straight Leg Medball Sit Ups (20/14)
-Rest 5 Minutes-
3 Rounds of:
21 Calorie Row
15 Burpees
9 Ring Dips [Rx+ 5 Ring MU]
Score is time at end of everything. 40 Minute Time Cap for whole thing (including rests).
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
12 minute AMRAP
3 Hang Power Clean
3 Strict Press
30 Double unders
6 Hang Power Clean
6 Strict Press
30 Double unders
9 Hang Power Clean
9 Strict Press
30 Double unders
—
RX – 75/53
Masters – 45/33
Scaled – Dumbbells