Performance

PART 1
AMRAP the last round.
Every 2 minutes on the minute for 6 rounds:
3 x Back Squats @75% 1RM

PART 2
Every 2 minutes on the minute for 5 rounds:
200m Run

PART 1
Rest 5 minutes between workouts.

3 rounds for time:
15 Calorie Row
15 x Toes To Bar

3 rounds for time:
15 x Wall Balls (10/9 Feet) (20/14)
15 x Pull-Ups

For time:
50 x Double-Unders
25 x Push-Ups
40 x Double-Unders
20 x Push-Ups
30 x Double-Unders
15 x Push-Ups
20 x Double-Unders
10 x Push-Ups
10 x Double-Unders
5 x Push-Ups

PART 1
BENCHMARK
For time:
200/150 Calorie Air Bike

PART 2
For form:
50 x Abmat Butterfly Sit-Ups
50 x Bent Over Rows (45/35)
20 x Strict Pull-Ups

PART 1
AMRAP the last round.
Every 2 minutes on the minute for 6 rounds:
3 x Deadlifts @75% 1RM

PART 2
Every minute on the minute for 10 rounds:
5 x Push Presses (135/95)
5 x Burpees

PART 1
AMRAP the last round.
Every 2 minutes on the minute for 6 rounds:
3 x Bench Presses @75% 1RM

PART 2
Use a kettlebell to anchor your feet for the sit-ups.
5 rounds for time:
3 x Power Cleans (155/105)
15 x Abmat Sit-Ups

PART 1
3 rounds for time
15 x Toes To Bar
25/16 Calorie Air Bike
35 x Push-Ups

PART 1
AMRAP the last round.
Every 2 minutes on the minute for 5 rounds:
5 x Back Squats @70% 1RM

PART 2
21-15-9 repetitions for time:
Kettlebell Swings (53/35)
Burpees