Performance

PART 1
5-5-5-5-5
Deadlifts

PART 2 (TIMECAP: 10 Min)
For time:
2000m Row

PART 1
Every 2 minutes on the minute for 7 rounds:
2 x Power Snatches @85% 1RM

PART 2
7 minutes for rounds:
800m Run
50 x Wall Balls (10/9 Feet) (20/14)

PART 1
“THE GHOST”
1 minute of each exercise with 1 minute of rest in between each round.
Count the total repetitions.
6 rounds for repetitions:
Calorie Row
Burpees
Double-Unders

PART 1
2-2-2-2
Split Jerks

PART 2
8 minutes for rounds:
1 x Power Clean (135/95)
3 x Push Presses (135/95)
5 x Box Jumps (24/20)

PART 1
5-5-5-5-5
Weighted Strict Pull-Ups

PART 2 (TIMECAP: 15 Min)
25-20-15-10-5 repetitions for time:
Calorie Air Bike
Dips

PART 1 (TIMECAP: 25 Min)
5 rounds for time:
400m Run
15 x Push Presses (135/95)

PART 1
The bar may be racked.
5 minutes for repetitions:
Overhead Squats @70% 1RM

PART 2 (TIMECAP: 12 Min)
Rest 2 minutes between each exercise.
For time:
30/24 Calorie Air Bike
30 x Hang Power Cleans (95/65)
30 x Dips