L3:
EMOM 24:
Minute 1: 20x Sit-ups
Minute 2: 40x Double-unders
Minute 3: 15x Ring Dips
Minute 4: 10x Front Rack Lunges (5 per leg) (135#/95#)
L2:
EMOM 24:
Minute 1: 15x Sit-ups
Minute 2: 20x Double-unders
Minute 3: 10x Ring Dips
Minute 4: 10x Front Rack Lunges (5 per leg) (115#/80#)
L1:
EMOM 24:
Minute 1: 12x Sit-ups
Minute 2: 40x Single-unders
Minute 3: 10x Push-ups
Minute 4: 8x Front Rack Lunges (4 per leg) (95#/65#)
3x MR Strict Pull-ups
"Fight Gone Bad"
L3:
Three rounds:
Minute 1: Wall-balls
Minute 2: Sumo deadlift high-pull (75#/55#)
Minute 3: Box Jumps 20"
Minute 4: Push-press (75#/55#)
Minute 5: Row (Calories)
Minute 6: Rest
L2: (65#/45#)
L1: (55#/35#)
Tempo front squats 5x4 @ 65-70% Tempo 30X0
L3:
AMRAP 3:
10x American KB Swings (70#/53#)
10x Box Jumps (24"/20")
Rest 1 minute
AMRAP 3:
10x American KB Swings (70#/53#)
10x Box Jumps (24"/20")
L2: (53#/35#)
L1: (35#/26#)
L3:
10-9...2-1 reps of the triplet:
Deadlift (275#/185#)
Dumbell Push Press (50#/35#)
Squat Clean (135#/95#)
L2:
10-9...2-1 reps of the triplet:
Deadlift (225#/185#)
Dumbell Push Press (45#/25#)
Squat Clean (115#/80#)
L1:
10-8...4-2 reps of the triplet:
Deadlift (185#/135#)
Dumbell Push Press (35#/15#)
Hang Squat Clean (95#/65#)
3x MR Strict Pull-ups
L3:
21 OB Burpees
7 Ring Muscle-ups
15 OB Burpees
5 Ring Muscle-ups
9 OB Burpees
3 Ring Muscle-ups
L2:
21-15-9
OB Burpees
Pull-ups
L1:
21-15-9
OB Burpees
Ring Rows
Tempo front squats 8x2 @ 65-70% Tempo 12X1
L3:
EMOM 6:
10x Jump Squats
10x Russian KB Swings (70#/53#)
L2:
EMOM 6:
8x Jump Squats
8x Russian KB Swings (53#/35#)
L1:
EMOM 6:
8x Squats
8x Russian KB Swings (35#/26#)
L2 & L3:
1km Row
40 Cals Airdyne
40 Burpees
40 Box Jumps (24/20)
40 Wallballs (20/14)
L1:
750m Row
30 Cals Airdyne
30 Burpees
30 Box Jumps (24/20)
30 Wallballs (14/10)
Bench Press 3rm
L3:
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do Ring Dips
Rest 1 minute
From 4:00-7:00, run 400 meters then do Power Snatch (115/80)
Rest 1 minute
From 8:00-11:00, run 400 meters then do Pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do Push Press (115/80)
L2: (95#/65#)
L1: (65#/45#), Push-ups, ring rows