Push-ups

For Time (20min cap)

  • 5 rounds of
    • 5 deadlifts (315/185)
    • 15 Wall balls (20/14)
  • then break up as needed
    • 100 push-ups
    • 100 sit-ups

10min AMRAP

  • 20 Single Under Jump Ropes + 20 per round
  • 5 Deadlifts (185/125)
  • 3 Cleans
  • 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

  • 250m Run (3 laps around the basketball court or 5 down and backs)
  • 5 toes to bar
  • 10 push-ups
  • 15 Air squats

5 rounds for time

  • 10 cleans (135/95)
  • 200m
  • 20 push-ups

50m = 1 down and Back on Basketball Court

30 min AMRAP

  • 200m Ski or 10/8 Cal Assault Bike
  • 10 Push-ups
  • 15 Air Squats

Optional: Deadlift

24 min AMRAP

  • 7 Push-ups
  • 7 Thrusters (115/75)
  • 7 Toes-to-Bar
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-ups
  • 7 Lunges with Kettlebell.

For Time (40min cap)

  • 500m Row
  • 5 rounds of Cindy
  • 400m Run
  • 4 rounds of Cindy
  • 300m Ski
  • 3 rounds of Cindy
  • 200 single unders
  • 2 rounds of Cindy
  • 100 cal Assault Bike
  • 1 round of Cindy

1 round of Cindy is

  • 5 pull-ups
  • 10 push-ups
  • 15 Air Squats

The Chief-

5 rounds of 3 min AMRAP and 1 min rest

  • 3 power cleans (135/95)
  • 6 push-ups
  • 9 air squats

12 min warm-up

  • Deadlifts
  • Air Squats
  • Shoulders
  • Rowing

AMRAP (18 min cap)

  • 25 Wall Balls. (20/14
  • 25 Deadlifts (135/95)
  • 25 Push-ups
  • 25 Cal Row/Ski

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walk Hold
    • Hollow Body Hold
  • Max Toes-to-Bar
    • Slow Sit-ups
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Band Pull Downs

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walks
    • Training Bar Press
  • Max Toes-to-Bar
    • row at recovery pass
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Ski Erg Recovery Pass