3 Sets
Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)
20 Single Unders or Taps…
16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)
10 Overhead Press
8 Single-Arm Bent Over Row, Right…
10 Rounds
7 TRX/Ring Rows
10 Eye-Level KB/DB Swings…
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
10 Overhead Press…
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
5 DB/KB Hang Power Cleans…
8 Rounds
30 seconds of Mountain Climbers
30 seconds of Eye Level KB/DB Swings…
3 Sets
Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)
20 Single Unders or Taps…
100 Burpees
Burpees must be completed in 1 minute "ON" - 1 minute "OFF" fashion…
4 Rounds
Each Round is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes) of:
8 DB/KB Hang Power Cleans…
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups…
4 Rounds (12 Minutes Total)
1 Minute of Alternating Unweighted Step Ups
30 Seconds of Rest…
10 Rounds
8 TRX/Ring Rows
10 Hop or Skip Overs…
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
20 Single Under / Taps
6 DB/KB Hang Power Cleans…
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
6 Push Up + Taps
9 TRX/Ring Rows…
2 Rounds
Each Round is a 7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
1 Min Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups…
6 Rounds (15 Minutes Total)
30 seconds of Plank Hold
30 seconds of Overhead Presses…
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Min)
10 DB Hop or Skip Over
5 DB Hang Power Snatch, Right…
Part 1:
AMRAP 6 Minutes
(As Many Rounds and Reps as Possible in 6 min)
5 Push Up + Tap + Tap…
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
10 Alternating Crunches
10 KB/DB Deadlifts…
5 Rounds
1 Minute of Overhead Press
1 Minute of Eye Level KB/DB Swing…