Performance

PART 1 (TIMECAP: 30 Min)
For time:
2000m Row
50 x Push-Ups
50 x Back Squats (135/95)
50 x Push-Ups
2000m Row

PART 1
AMRAP on the last round.
Every 3 minutes on the minute for 3 rounds:
5 x Power Cleans @80% 1RM

PART 2 (TIMECAP: 10 Min)
3 rounds for time:
40 x Kettlebell Swings (53/35)
10 x Toes To Bar

PART 1
AMRAP on the last round.
Every 3 minutes on the minute for 3 rounds:
5 x Presses @80% 1RM

PART 2 (TIMECAP: 10 Min)
4 rounds for time:
50 x Double-Unders
25 x Butterfly Sit-Ups

PART 1
AMRAP on the last round.
Every 3 minutes on the minute for 3 rounds:
5 x Front Squats @80% 1RM

PART 2
Every minute on the minute for 10 rounds:
1: 12 x Dips
2: 20/15 Calorie Air Bike

PART 1
“ISABEL”
For time:
30 x Snatches (135/95)

PART 2 (TIMECAP: 5 Min)
For time:
30 x Push-Ups (Hand Release)
30 x Chest To Bar Pull-Ups

PART 1
Use the following weights:
Round 1: 135/95
Round 2: 225/155
Round 3: 275/185
Round 4: 315/215
Round 5+: 365/245
If you reach a weight you cannot lift, lower the weight to the previous round’s weight and continue for rounds at that weight.
12 minutes for rounds:
12 x Deadlifts
12 x Bar Facing Burpees

PART 1
Use 30 minutes to find your 1RM:
Back Squat

PART 2
Every minute on the minute for 10 rounds:
1: 20/15 Calorie Row
2: 12 x Pull-Ups