Performance

PART 1
Every minute on the minute for 10 rounds:
2 x Bench Presses @80% 1RM

PART 2
3 rounds for time:
20 x Walking Lunges
15 x Burpees
10 x Toes To Bar

PART 1
AMRAP the last round.
Every 2 minutes on the minute for 5 rounds:
3 x Back Squats @75% 1RM

PART 2
10 minutes for rounds:
250m Row
5 x Push Jerks (155/105)
10 x Pull-Ups

PART 1
For time:
1600m Run
100 x Kettlebell Swings (53/35)
1600m Run

PART 1
1-1-1-1-1
Power Snatch

PART 2
3 rounds for form:
30 x Presses (45/35)
30 x Bicep Curls (45/35)

PART 1
“ANIMAL WORKOUT”
3 rounds for time:
120 Foot Bear Crawl
120 Foot Crab Walk
120 Foot Walking Lunges
120 Foot Monkey Shuffle
120 Foot Kangaroo Jumps

PART 2
For form:
50 x Strict Pull-Ups
50 x Grasshoppers

PART 1
5 rounds for time:
1 x Deadlift (315/205)
2 x Burpee Chest To Bar Pull-Ups
3 x Squat Cleans (185/105)
4 x Push Presses (185/105)

PART 1
3-3-3-3-3
Bench Presses

PART 2
2 rounds for time:
40/30 Calorie Air Bike
40 x Abmat Butterfly Sit-Ups