Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters

Buy in: 100 DI
3RFT
30 kb swing
15 burpees
30 hand release push ups
15 WB 25 lbs
Buy out :100 DU

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of

• 50 wall-ball shots
• 100 double-unders
• 50-ft. handstand walk
• 100 double-unders
• 50-cal. row
• 100 double-unders
• 50-ft. handstand walk
• 100 double-unders

Men 20-lb. ball to a 10-ft. target
Women 14-lb. ball to a 9-ft. target

for time
30 cal assault bike
15 power snatch 40/30 kg
10 chest to bar pull ups
30 cal assault bike

20 Min AMRAP of
Run 400m
-then, 3 rounds of-
5 Hang Power Cleans 70/50kg
10 Alternating Lunges 70/50
*That completes one round, do as many as possible in 20 minutes.

Optional Accessory
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

Starting with shoes and socks off, drop into a pistol squat position and put your shoes and socks on without coming up from the pistol position. Do both feet without coming up to pass the challenge. Hands touching the floor or both legs touching the floor at the same time is a fail.

0-10 Mins

25 Sit-ups
5 Clean and Jerk @80kg

10-25 Mins

50 Air-squats
40ft Hand-stand walk
30 Pull-Ups
20 Burpees
10 Power Snatch @50

25 onwards…

80 Double-unders
40 T2B
20 Front squat @80 (No rack)

Wednesday 11th April 2018

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 12-15

A2) Three-Point Dumbbell Row:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 1 of 8

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Performance
For Quality, with as little rest as possible:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
10-8-6-4-2
Strict Handstand Push-Ups
5-4-3-2-1
Strict Ring Muscle-Ups

The Kettlebell Swings should be unbroken and the gymnastics movements done on 1-3 sets. If you can’t do 5 unbroken strict Handstand Push-Ups and/or 2 unbroken strict Ring Muscle-Ups, consider scaling some volume.

Fitness
5 Rounds for Quality, with as little rest as possible:
30 Russian Kettlebell Swings
5 Handstand Push-Up Negatives (3 seconds down, no crashing on your head)
2 Low Ring Muscle-Up Transitions

Use a kettlebell that you can swing unbroken for each set. Come down and kick up for each Handstand Push-Up Negative, no kipping.

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