Category: Pre Workout / Skill

Chipper: Run, Wall Balls, Toes-to-bars, and Rope Climbs

For time:
Run 200m
40 Wall Balls (20/14)
20 Toes-to-bars
3 Rope Climbs, 15 ft
Run 200m
30 Wall Balls
15 Toes-to-bars
2 Rope Climbs
Run 200m
20 Wall Balls
10 Toes-to-bars
1 Rope Climb

Christine

3 rounds for time of:
Row 500m
12 Deadlifts, 1x bodyweight
21 Box Jumps (20″ for all)

AMRAP 18 mins: Burpee Pull-ups, Sit-ups, and Crossover Single Unders

Complete as many rounds as possible in 18 mins of:
7 Burpee Pull-ups
15 AbMat Sit-ups
20 Crossover Single Unders

AMRAP 12 mins: HS Walks, Box Jumps and Thrusters

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45/35)

E2MOM for 20 mins: Rows and Medicine Ball Cleans

Every 2 mins for 20 mins do:
Row, 250m/200m
10 Medicine Ball Cleans (20/14)

FGB Style: Alt Front Rack Lunges, Pull-ups, Push Press, and Lateral Burpees

3 rounds, 1 min per station, for max reps of:
Alternating Front Rack Lunge (75/55)
Pull-up
Push Press (75/55)
Lateral Burpee Over Bar
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

AMRAP 12 mins: Thrusters, Double Unders and Rope Climbs

Complete as many rounds as possible in 12 mins of:
8 Thrusters (95/65)
15 Double Unders
1 Rope Climb (15 ft)