A. Complete as many reps as possible in 7 minutes following the rep scheme below: 2 Dumbbell Thrusters 2 Strict Pull-Ups 4 Dumbbell Thrusters 4 Strict Pull-Ups 6 Dumbbell Thrusters 6 Strict Pull-Ups 8 Dumbbell Thrusters 8 Strict Pull-Ups 10…

A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps Rest 45 seconds 30 meter’s Up Kettlebell Carry – 15-m each arm Rest 45 seconds Double KB Clean from swing x 10 reps Rest 45 seconds Prone Plank Hold…

Every 8 minutes, for 40 minutes (5 sets) for times: Run 400 Meters 10 Burpees 10 Jumping Lunges Row 500 Meters (500m SkiErg, 1500m Air Bike)   *post your time sets and feelings

Burpees Progression 1st minute 10 Burpees 2nd minute Rest 3rd minute 15 Burpees 4th minute Rest 5th minute 20 Burpees 6th minute Rest 7th minute 20 Burpees 8th minute Rest 9th minute 20 Burpees For Time “Karen” 150 Wallball  …

A. Three sets of: Back Squat x 6-8 reps Rest 60 seconds Medicine Ball Hamsting Curls x 15-20 reps Rest 60 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 60 seconds B. Complete as many rounds…

A. Three sets of: Dumbbell Bench Press x 8-10 reps Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps Rest 45 seconds B. In teams of three, with only…

A. Every 2 minutes, for 24 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Hanging Med-Ball Hamstring Curls x 10 reps…

In teams of two, alternating rounds, complete five rounds each for time of: Run 400 Meters 12 Thrusters 40/25kg 12 Toes to Bar or 18 V-Ups *post your Time & feelings