Complete 5 rounds for time:
21 wallballs
11 hang power cleans (135/95#)
Complete 10 rounds for max calories:
6 toes to bar
12 second bike
Start a new round every 2 minutes.
Push press
8-8-8-8-8
Complete 15 heavy eye level KB swings and 10 DB Bicep curls after each set.
Add bands to KB swings if needed.
Complete for max reps:
3 minutes of crossovers
3 minutes of box jumps (24/20")
3 minutes of a weighted plank hold (45/25#)
Rest 2 minutes
2 minutes of each
Rest 1 minute
1 minute of each
Score = total reps
Weighted plank hold: 10sec = 1 rep
Front squat
1-1-1-1-1-1
20 minute ARMAP
400m run
Max consecutive pull-ups
.JPG)
.JPG)
