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3 Rounds:
:20 squat hold
30 single-unders
:20 handstand hold
30 single-unders
5 Broad jumps
30 single-unders
6 RFT: 100 m, Push Jerks, Front Squats and Hang Power Cleans
6 rounds for time of:
Run, 100 m
3 Push Jerks, 155/105 lbs
6 Front Squats, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
Rest 2 mins
Accumulate 3 minutes any variation plan
High knee pulls
Quad Pulls
High Kicks
Toe Pulls
Carioca
High Knees
Butt Kicks
Skipping Drills
4 Minute AMRAP:
10 KB Swing
10 Box Jumps
Rest 1 Minute
TABATA (:20 on, :10 off)
Sit-Ups
Air Squats
100′ jog
100′ low skip
100′ high skip
50′ right foot hop
50′ left foot hop
100′ side shuffle
50′ spiderman
50′ walking lunge
10 Russian KB swings
10 Kip swings
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Row 3 minutes
Forearm palms on floor stretch
Max Effort 500m Row
Max Effort 500m Row