- 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20)50/35 Calorie Assault Bike3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20)50/35 Calorie Assault Bike3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20)
- 4 Sets of the Complex:1 Pausing Push Press + 1 Push Press1 Pausing Push Press + 1 Push PressSet 1: 60% of 1 RM JerkSet 2: 65% of 1 RM JerkSet 3-5: 70% of 1 RM Jerk
- 21-15-9:Deadlifts (225/155)Handstand Push-ups
- On the 4:00 x 5 Rounds:20/15 Calorie Row40 Double Unders7 Front Squats (165/115)
- Build to a Heavy Complex: 1 Pausing Front Squat1 Front Squat
- 3 Rounds:12 Lateral Dumbbell Burpees 21 Pull-upsDirectly Into…3 Rounds:12 Alternating Dumbbell Snatches (70/50)21/15 Calorie Assault Bike
- Minutes 0-5:3 Tempo Negative Strict Hand-stand Push-ups5 Strict Toes-to-barMinutes 5-10:1 Wall Walk1 Gymnastic Complex * 1 Strict Chest-to-bar * 1 Strict Pull-up * 1 Kipping Pull-up * 1 Chest-to-bar * 1 Bar Muscle-upMinutes 10-15:5 Strict Ring Dips5 Ring Rows
- 3 Rounds:50 Air Squats10 Power Clean and Jerks (135/95)
- Every 2 minutes x 5:3 Power Cleans1 Split JerkSet 1: 65% of 1 RM Clean & JerkSet 2: 70% of 1 RM Clean & JerkSets 3-5: Build to a Hvy Clean & Jerk
- 10 Rounds:4 Strict Pull-ups8 Push-ups12/8 Calorie Bike