With a 3 min running clock:
– 400 m run
– AMRAP of kettlebell swings x 2; rest 3 min
Rest 5 min
With a 2 min running clock:
– 200 m run
– AMRAP HR push-ups x 2; rest 3 min
Rest 5 min
With a 1 min running clock:
– 100 m run
– AMRAP burpees x 2; rest 3 min
Front Squat
2-2-2-2-2-2-2
then…
12 min AMRAP
– 7 pull-ups
– 14 pistols
– 21 abmat sit-ups
Spend 10 minutes working on handstand walks. If you can’t walk work on handstand walk progressions or just get your butt upside-down if you are not used to it yet.
then…
Five rounds for time of:
– 10 Power cleans (135/95)
– 15 Wall balls (20/15)
Hang Power Snatch 5-3-3-1-1-1
then…
2 rounds for time of:
– 50 Double-unders
– 40 Sit-ups
– 30 squats
– 200 m run
– 10 Power snatch (115/75)
Split Jerk Cluster 1.1.1 x 4; rest 3 min
then…
8 rounds for time of:
– 8 toes to bar
– 8 burpees
Warm-up
– Deadlift: Build to a tough single
“Baby Hudson”
for time:
– 30 deadlifts (315/205)
– run 1 mile
Back squat 20-rep max
then…
3 rounds for time:
– 30 wall balls
– 20 KB swings
– 200 m run
Power Clean Cluster 1.1.1.1 x 4; rest 3 min (increasing load)
then…
“Grace”
– 30 clean and jerks for time (135/95)