Fast Cardio and Hard Work

A. Front Squat Shoulder Press Jerk 1 x 5 @ 60, 65, 70, 75% B. 100 Double Unders 100 Jump Squats C. 5:00 Running Clock 750 m Row Max Rep Burpees 3:00 Rest 5:00 Running Clock 400 m Run Max Rep KB...

G. I. AMRAP

15 Min. AMRAP: 7 Power Cleans 155/105 7 Box Jumps 7 Handstand Push Ups 7 KB SDHP 73/44 7 G I Janes (If you cant do unassisted Pull Ups the mod will be Burpees over Bar)

Make It Fast

A. Clean 1 x 5 @ 60, 65, 70, 75% Back Squat 1 x 5 @ 60, 65, 70, 75% B. 1,000 m Row Feet Unstrapped @ Damper 4 500 m Row Time Trial C. 3 Rounds for Time: 200 m Run 20 Push Ups 20 KB Swings...

Deadly Strict

12 Min. AMRAP 2 Deadlift 225/155 2 Strict Pull Ups 4 Deadlift 225/155 4 Strict Pull Ups 6 Deadlift 225/155 6 Strict Pull Ups etc…