GHD Sit-ups

10 Rounds

• 10 x GHD sit-ups or equivalent
• 3 Dips
• 250m Row

25 min AMRAP

• 2 x Barbell Complex. (pick your weight)
  • 2 Hang Cleans
  • 2 Thrusters
  • 1 Shoulder-to-Overhead
• 10 GHD/Toes-To-Bar/Equivalent
• 10 Cal Assault Bike. (legs only)

This is a long AMRAP, so set a suitable pace and stick to it. The focus is on the quality of reps rather than speed.

5 rounds for time

• 400m Row / Ski Erg
• 15 Push-ups
• 10 GHD Sit-ups / Toes-To-Bar
• 5 Strict Pull-ups

Reverse Hyper

• 3 x 15 (50% of max back squat)

Until 50 GHDs are reached

• Max GHD Sit-ups
• 10 x 1 arm KB hang clean and jerk each arm. (35/25)

20 min AMRAP

• Max Meters C2 Bike

5 Rounds

• 10 x Pause Box Squats (125lb)
• 10 x KB Bench Presses (2 x 35lb KBs)

40,30,20,10 For Time

• Assault Bike
• Box Step-ups (20in)
• KB American Swings (40lb)

5 Rounds

• 10 x GHD Sit-ups
• 20 x Barbell Curls / Overhead Tricep Extensions (alt between rounds)

8 rounds: Every 3:00min

• 5 GHD Sit-ups / Toes-to-bars. (rotate each round)
• 8 Slam Balls (50/30)
• Max Cal Row

30 Seconds Rest between Rounds

Metcon

For Time 30 min time cap (partner wod)

• 100 GHD
• 2000m Row
• 100 pull-ups

One partner works and one partner bear-hug carries med-ball (50/30). Split work as needed.

Metcon

30 min AMRAP

• 1000m C2 bike or 24/20 cal Assault Bike
• 8 GHD Sit-ups / Toes-to-bar
• 8 Strict Pull-ups

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed