Three sets for max calories/reps of: 4 Minutes of Rowing 2 Minutes of Burpee Box Jump-Overs 1 Minute of Dumbbell Thrusters 400 Meter Run Rest 5 minutes
Eight sets of: Deadlift x 3 reps @ 80-83% of 1-RM Deadlift Rest as needed
B.
Complete as many rounds and reps as possible in 15 minutes of: 20 Kettlebell Sumo Deadlifts (32/24 kg) 15 Box Jumps (24"/20" - jump up, step down) 10 Chest-to-Bar Pull-Ups
Every minute, on the minute, for 12 minutes of: Interval 1 - Nose to Wall Handstand Hold x 30 seconds Interval 2 - Wall Climb x 2-4 reps Interval 3 - Ring Pull-Ups x 30 seconds Interval 4 - Ring/ Stationary Dips x 6-12 reps
B.
Five sets for max reps, each against a 3-minute running clock: Row 500 Meters Strict Handstand Push-Ups x Max Reps OR L-Seated Dumbbell Press x Max Reps Rest 3 minutes between sets.
Complete as many rounds and reps as possible in 15 minutes of: 5 Hang Squat Snatches (135/95 lbs) 10 Toes to Bar 15 Wall Ball Shots (20/14 lbs) 30 Double-Unders
Every 3 minutes, for 18 minutes: Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
Every 4 minutes, for 12 minutes for times: 500 Meter Row 16 Alternating Dumbbell Snatches (50/35 lbs) 16 Alternating Reverse Lunges with Dumbbell (50/35 lbs)
Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.
