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29
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2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
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Back Squat : 2-2-2-2-2
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Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
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30
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FT: Pull-ups, Box Jumps and 400 m
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Shoulder Press : 2-2-2-2-2
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AMRAP 12 mins: Burpees, Double Unders and Dumbbell Shoulder Press
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31
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4 RF-ME: AbMat Sit-ups and Partner Calorie Rows
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Behind The Neck Thruster 2-2-2-2-2-2-2
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FT: 800 m, Dumbbell Thrusters and 400 m
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2
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4 RFT: Dumbbell Hang Power Snatch (R Arm)s, Dumbbell Hang Power Snatch (L Arm)s and Walking Lunges
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Overhead Squat : 2 Rep Max
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12-9-6-3: Power Snatches and Burpees
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5
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"Tabata" - Walking Lunges : 8 x 20 secs / 10 secs
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Split Jerk : 2-2-2-2-2
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3 RFT: 400 m, Clean & Jerks and Double Unders
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6
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BUY IN/FINISHER MAX HOLD FORM PULL UP BAR
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Back Squat : 5-4-3-2-1
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21-15-9: Front Squats, Burpees and Pull-ups
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7
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FT: 200 m, Bear Crawls and Broad Jumps
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Bench Press : 2-2-2-2-2
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AMRAP 9 mins: Handstand Push-ups, Box Jumps and Russian Kettlebell Swings
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9
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3 RFT: Dumbbell Hang Power Clean & Jerks and Box Jumps
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Hang Power Clean 2-2-2-2-2
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4 RFT: Hang Power Cleans and 200 m
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10
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Bench Press 10-8-6-4-2-1
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12
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3 RFT: Russian Kettlebell Swings and Double Unders
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Back Squat : 5-4-3-2-1
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AMRAP 12 mins: Box Jumps, Power Cleans and Wall Balls
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14
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3 RFT: Bear Crawls and Walking Lunges
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Thruster : 2 Rep Max
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AMRAP 12 mins: Thrusters, Box Jumps and 200 m
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15
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5 Minute Cindy
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Shoulder Press : 5-4-3-2-1
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Bear Complex : 30 Reps for Time
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16
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FT: Walking Lunges, AbMat Sit-ups and Kettlebell Swings
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AMRAP 6 mins: Dumbbell Push Press, Weighted Front Rack Walking Lunges and 100 m
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5 RFT: Ring Dips, Chest-to-bar Pull-ups, and Push Press
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17
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AMRAP 20 mins: Wall Balls, Deadlifts, Rope Climbs, and 200 m
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19
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EMOM for 10 mins: 2 Power Clean + 1 Push Jerk
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4 RFT: Hang Power Cleans, Front Squats and AbMat Sit-ups
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20
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3 RFT: 200 m and Pull-up Bar Hangs
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Push Press : 5-4-3-2-1
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21-15-9: Box Jumps and Push Press
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