5 rounds for time:
Run 200m
15 Air squats*
12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!
5 ROUNDS:
20 AIR SQUATS (*Rx+ WALL BALLS)
15CAL ROW
10 BURPEES
*Any break in WALL BALLS is an immediate 5 BURPEE penalty
3 ROUNDS:
100m Run
25’ High Knees
25’ Butt Kickers
25 Power Skips (Height)*
25’ Power Skips (Distance)**
2 ROUNDS:
50 Single Unders
10 Slam Balls
*Skip on one leg as high as possible
**Skip on one leg as far as possible
EVERY 2:00 FOR 6 SETS
100m Run
20 Slam Balls
30 Double-Unders
(Score is Each Round for Time)
4 ROUNDS FOR TIME (7 MINUTE CAP)
10 Alt. Step-ups
:30 Push-up Plank
10 Push-ups
10/8 Cal Row
AMRAP x 10 MINUTES
15/10 Cal. Row
10 Up-Down Box Jump Overs
15 Sit-Ups
10 Box Dips
(Score is Rounds + Reps)
2-3 SETS
:30 Hollow Hold
1:00 Glute Bridge Hold
(No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
20 Jumping Jacks
10 Air Squats
20 Mountain Climbers
100m Run
5-5-5-5
Tempo Back Squat (1111)
(Score is Weight)
FOR TIME
400m Run
(Score is Time)
-Rest 3:00 then Complete Part 2-
ON A 7:00 RUNNING CLOCK…
Row 1000m then in the Remaining Time Max Back Squats (135/95)|(95/65)
(Score is Reps)