Performance

PART 1
5 rounds for time:
12 x Overhead Squats (95/65)
30 x Double-Unders

PART 1
3 rounds for time:
5 x Barbell Complexes:
3 x Hang Power Cleans (135/95)
1 x Push Jerk (135/95)
30 x Forward Lunges (Alternating)

PART 1
5-5-5-5-5
Push Presses

PART 2
10 minutes for rounds:
10 x Burpees
15 x Box Jumps (24/20)
20 x Seated L-Sit Raises Over Kettlebell (53/35)

PART 1
3-3-3-3-3
Front Squats

PART 2
21-15-9 repetitions for time:
Calorie Row
Kettlebell Goblet Squat (53/35)
Russian Kettlebell Swings (53/35)

PART 1
5 rounds for time:
400m Run
15 x Push-Ups
15 x Butterfly Sit-Ups
15 x Hang Snatches (75/55)

PART 1
After each round, add 4 to the number of deadlifts to complete (4, 8, 12, 16, etc.).
20 minutes for rounds:
20/14 Calorie Air Bike
4 x Deadlifts (225/155)

PART 2
For form:
100 x Presses (45/35)
100 x Barbell Bicep Curls (45/35)

PART 1
Every 2 minutes on the minute for 6 rounds:
5 x Thrusters (115/75)
7 x Burpees
9 Calorie Row