C.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

Complete as many rounds as possible in 23 minutes of:
- 9 chest-to-bar pull-ups
- 15 Power cleans (60/40 kgs) (45/25 kgs).
- 21 air squats.
- 400-meter run with a 20kgs plate.

6 x 6 vauhtipunnerrus

In teams of two, with one person working at a time, complete:
50 Power Cleans (135/95 lbs)
800 Meter Run (400 Meters each)
50 Front Squats (135/95 lbs)
800 Meter Run (400 Meters each)
50 Shoulder to Overhead (135/95 lbs)
800 Meter Run

Bench press 5 RM, then 2x max reps @ 80%

10 TU
100 DU
150 SU

EMOM for 4 rounds
1) Single KB Farmer’s carry
2) Pallof press
3) Landmine twists
4) Rest

DOUBLE-UNDERS

Practice Double-Unders for 10 minutes. If you have Double-Unders, work on Triple-Unders!

Post work to comments.

---

30 Minutes Not for Rounds:
400m Run
30 Double-Unders
20 Hollow Rocks
10 Dumbbell Bench Press

Sub about a minute of Double-Under practice for dubs if you don’t have ’em. Or, scale up to 10 Triple Unders if you’re a jump rope ninja. The DB Bench Presses should be medium-heavy and feel like you could perform another 2-3 reps each set.

A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar