For Time
1 round:
30 pull ups
50 sit-ups
70 dubs
2 rounds:
20 pull ups
40 sit ups
60 dubs
3 rounds:
10 pull ups
20 sit-ups
30 dubs
——————
Or this one….
4 rounds for time
30 squats
10 pull ups
30 back extensions
10 pull ups
30 sit ups
10 pull ups
300 meter run/ ski/row
——————
CLOSER- TABATA
Alternating
KB swings/ upright rows
AMRAP 40
500 meter row
8 bar facing burpees
7 box jump overs
6 power cleans
5 toes to bar
Closer…. Annie
50-40-30-20-10
Sit up
Dubs/ singles
10 Rounds
12 box jump and overs
12 burpees
50 meter farmer carry
Closer: 5 rounds
10 TTB
:30 bar hang
Teams of 2 (you go I go)
40 rounds:
2 deadlifts
4 push ups
Rest 5 minutes
20 Rounds:
5 calorie row
5 wallballs
Filthy 50ish
50 DUBS
50 box jump overs
50 Wallballs
50 TTB/ ABs
50 HPC (empty bar)
50 Back extensions
50 DB Snatches
50 Ball slams
50 pull ups
500 meter Row/Ski/ Run
E3MOM
75 dubs
15 KB swings
AMRAP deadlifts (heavy)
—- 1 minute rest
* continue until 75 deadlifts reached
—————-
E2MOM for 16 minutes
8 Deadlifts (155/105)
8 burpees
24 air squats
Strength: Push press
5 rounds x5 reps- adding weight each round
Conditioning: The Ghost
6 rounds
1:00 minute max calorie row
1:00 minute max burpees
1:00 minute max dubs or singles
1:00 rest
