Category: Pre Workout / Skill

10-9-8-7-6-5-4-3-2-1: Run, Hang Power Cleans, and Lateral Burpee Over Bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Run 200m
Hang Power Clean (135/95)
Lateral Burpee Over Bar

4 RFT: Run, Handstand Push Ups and Rope Climbs

4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs, 15 ft

5x AMRAP 3 mins: Deadlifts, Push-ups, and Air Squats

For 5 cycles:
AMRAP in 3 mins of:
3 Deadlifts (275/185)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

FT: Wall Balls, Toes-to-bars, and Row

For time:
50 Wall Balls (20/14)
30 Toes-to-bars
50/40 Row Calories
30 Toes-to-bars
50 Wall Balls

AMRAP 12 mins: DB Thrusters, Hand Release Push-ups, and Double Unders

Complete as many rounds as possible in 12 mins of:
4 Dumbbell Thrusters, pick load
8 Hand Release Push-ups
20 Double Unders

Half “Eva“

5 rounds for time of:
Run 400m
15 Kettlebell Swings (53/35)
15 Pull-ups

4 RFT: Walking Lunges and AbMat Sit-ups

4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups