3 rounds:
15 Ghd sit ups
20 Ab twist
1-1.5min Hoover hold (with plate)
3+3 Turkish get up

20min amrap

3 snatch 50/35kg
6 burpee over the bar
20 DU
6 snatch 50/35kg
9 burpee over the bar
40 DU
9 snatch 50/35kg
12 burpee over the bar
60 DU
Etc.

6min Amrap:
- 10 DB Renegade rows
- 10 DB 1-hand push presses
- 10 V-ups
Rest 3 minutes and repeat.
1 hand is 1 rep.

5 T2B
10 Push-ups
15 Abmat Sit-ups

20m handstandwalk
100 hollow rocks, every time you need to take a break, do 3+3 pistols
20m handstand walk

It's very simple: Pick a lift, load it up appropriately, and do 100 reps with it. For the sake of clarity, it's not 10 sets of 10 or whatever; it's 100 singles. The idea is to pick a load that's challenging and continue doing it over and over. The workout can last over an hour.

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
Four rounds for time of:
5 Burpees
15 Kettlebell Swings
40 Single under

3 rounds:
10 Bench press
10 Weighted pull up

(Rest as needed)

Choose one from each section

1. Back Squat, OH Press or Sumo Deadlift
   5sets of 12

2. Extended Plank Hold for max time or Ab Rollout x15

3. TRX Reverse Fly x 15 or Paloff Rotations x 15/side

5 Rounds
3.5min rounds

25min

AFAP (As Fast As Possible)
6 rounds for time of:
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

• Compare results to: 27DEC2014