Running

4rds For Time

• 800m Run
• 24, 18, 12, 6 Kettlebell Thrusters (40lb/25lb)

10,9, 7, 6, 5….1

• Squat Clean and Jerk. (135/95)

200m (Small Loop) Run Between Each Round

25 min AMRAP

• 5 x DB Devil Presses
• 50m Run
• 8 x Toes-to-Bar
• 50m Run
• 5 x Man Makers
• 50m
• 8 x Pull-ups
• 50m Run

40 min AMRAP

• 200m Run (Small Loop)
• 3 x 2- Tire step-ups + 1 – Tire flip
• 50m Run to pull-up bars
• 5 x pull-ups
• 50m Run to Back Pad
• 8 x Med Ball Squat Cleans (50/30)
• 13 x Sit-ups

20 min AMRAP

• 250m (around the small loop to the pull-up station)
• 3 dips
• 5 pull-ups
• 50m to pad
• 10 wall balls (20m)
• 2 tire flips (biggest tire you can flip)

4 rounds for time (36min cap)

• 5 Tire Flips (back pad)
• 200m Run / Carry
• 10 Pull-Ups (pull-up bars)
• 200m Run / Carry
• 15 Push-ups (around the rocks)
• 200m Run / Carry
• 20 Lunges. (around the start of the small loop)
• 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.

30 min AMRAP

• 3 Dips
• 4 Med-Ball Over Short Pull-Up Bar (30/20)
• 5 Pull-Ups
• 100m Run (corner of Pickleball Courts
• 15 Push-ups
• 100m Run Back to Pull-up Bars

Knee Strengthing

• Knees Ability Zero programming

4 Rds For Time

• 200m Run
• 10 Toes-to-bar
• 200m Run
• 10 push-ups. (20 hand release)
• 200m Run
• 10 sit-ups. (Pull-ups)
• 200m Run
• 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

3rds for Time

• 400m Run
• 10 Clean and Jerks (155/105)
• 400m Run
• 20 Pull-Ups

4 rounds for time (40min cap)

• 800m Run
• 5 Toes-to-bar
• 1000m C2 Bike