"On the Go"

For Time:
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike

On the Minute [Starting at 0:00]:
7 Deadlifts (84 / 61 kg)

15min for quality:

1min ERG/jog/du
15m duckwalk
15 banded Good Morning
8/8 windmill kb

For Time:

800m Row
20 Burpee Box Jumps (24”)
10 GHD Sit-Ups
5 Man Makers (12x2)
600m Row
20 Burpee Box Jumps
10 GHD Sit-Ups
5 Man Makers
400m Row
20 Burpee Box Jumps
10 GHD Sit-Ups
5 Man Makers

2 rounds:
3min @50-55RPM
3min @65RPM
3min @45RPM
3min @70RPM

2x7 Squat clean (tng)
1x7 Hang power clean (tng)
2x4 Squat clean (drop and go)
2x4 Hang squat clean (drop and go)

3X12min AMRAP WORKOUT ★
1)
5 C2B /pull ups
10 HSPU
15 thruster 20/15kg
20 tuck up

REST 3min

2)
Run 200m
50 DU
10 DB snatch ( pick heavy)
1+6 MU+6ring dip

REST 3 min

3)
3 rope climbs
15 box jumps
8 DL (110/80kg
5+5m HS Walk

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded side steps
5 banded dynamic squat strech
5 inch worm with push up
10 lunge steps
5 burpees

then start to work with back squats and press. warm up lifts.

Chinese plank hold

2mins total time

*split anyhow (you can use weight)

For time:

75 Wall Balls (9kg) (4’.14”)

– Rest 3 min

For time:

50 Thrusters (43kg) (7’.40”)

– Rest 4 min

For Time:

25 Man Makers (2x16kg) (13’.05”)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


rest 4 minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


rest 4 minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups