Performance

PART 1 (TIMECAP: 25 Min)
5 rounds for time:
400m Run
5 x Burpee Chest To Bar Pull-Ups
5 x Back Squats (185/125)

PART 1 (TIMECAP: 15 Min)
For time:
1000m Row
50 x Wall Balls (10/9 Feet) (20/14)
50 x Kettlebell Swings (53/35)

PART 1
5 rounds for form:
60 Second Chin-Up Hold
60 Second Elbow Plank
10 x Standing Teapots (Each Side) (45)
60 Second Wall Squat Hold
30 Second Parallette L-Sit Hold

PART 1
Increment the weight after each successful round.
Every 2 minutes on the minute for 7 rounds:
2 x Clean & Jerks

PART 2 (TIMECAP: 20 Min)
For time:
200/140 Calorie Air Bike

PART 1
Rest 3 minutes between rounds.
AMRAP the last round.
3 rounds:
5 x Bench Presses @75%

PART 2
Increment the repetitions by 5 after each round (5, 10, 15, etc.).
10 minutes for rounds:
5 x Burpees Over Box (24/20)
5 x Pull-Ups

PART 1
AMRAP the last round.
Every 3 minutes on the minute for 3 rounds:
3 x Deadlifts @85%

PART 2
3 rounds for time:
20 x Power Snatches (75/55)
20 x Burpees Over Bar

PART 1
20 minute running clock:
0:
Find your 3RM:
Thruster
10:
10 minutes for rounds:
10 x Sumo Deadlift High Pulls (95/65)
10 x Chest To Bar Pull-Ups