Push-ups

8 rounds for time (30min cap)

• 200m Run / 600 m Bike
• 2 Squat Cleans (145/105)
• 8 pull-ups
• 10 push-ups

For Time (20min cap)

• 5 rounds of
  • 5 deadlifts (315/185)
  • 15 Wall balls (20/14)
• then break up as needed
  • 100 push-ups
  • 100 sit-ups

10min AMRAP

• 20 Single Under Jump Ropes + 20 per round
• 5 Deadlifts (185/125)
• 3 Cleans
• 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

• 250m Run (3 laps around the basketball court or 5 down and backs)
• 5 toes to bar
• 10 push-ups
• 15 Air squats

5 rounds for time

• 10 cleans (135/95)
• 200m
• 20 push-ups

50m = 1 down and Back on Basketball Court

30 min AMRAP

• 200m Ski or 10/8 Cal Assault Bike
• 10 Push-ups
• 15 Air Squats

Optional: Deadlift

• Strength Warm Up
• 1 x 5 workset

24 min AMRAP

• 7 Push-ups
• 7 Thrusters (115/75)
• 7 Toes-to-Bar
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-ups
• 7 Lunges with Kettlebell.

For Time (40min cap)

• 500m Row
• 5 rounds of Cindy
• 400m Run
• 4 rounds of Cindy
• 300m Ski
• 3 rounds of Cindy
• 200 single unders
• 2 rounds of Cindy
• 100 cal Assault Bike
• 1 round of Cindy

1 round of Cindy is

• 5 pull-ups
• 10 push-ups
• 15 Air Squats

The Chief-

5 rounds of 3 min AMRAP and 1 min rest

• 3 power cleans (135/95)
• 6 push-ups
• 9 air squats

12 min warm-up

• Deadlifts
• Air Squats
• Shoulders
• Rowing

AMRAP (18 min cap)

• 25 Wall Balls. (20/14
• 25 Deadlifts (135/95)
• 25 Push-ups
• 25 Cal Row/Ski

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walk Hold
  • Hollow Body Hold
• Max Toes-to-Bar
  • Slow Sit-ups
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Band Pull Downs