Tire Flips

40 min AMRAP

  • 200m Run (Small Loop)
  • 3 x 2- Tire step-ups + 1 – Tire flip
  • 50m Run to pull-up bars
  • 5 x pull-ups
  • 50m Run to Back Pad
  • 8 x Med Ball Squat Cleans (50/30)
  • 13 x Sit-ups

20 min AMRAP

  • 250m (around the small loop to the pull-up station)
  • 3 dips
  • 5 pull-ups
  • 50m to pad
  • 10 wall balls (20m)
  • 2 tire flips (biggest tire you can flip)

4 rounds for time (36min cap)

  • 5 Tire Flips (back pad)
  • 200m Run / Carry
  • 10 Pull-Ups (pull-up bars)
  • 200m Run / Carry
  • 15 Push-ups (around the rocks)
  • 200m Run / Carry
  • 20 Lunges. (around the start of the small loop)
  • 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.

Knee Strengthing

4 Rds For Time

  • 200m Run
  • 10 Toes-to-bar
  • 200m Run
  • 10 push-ups. (20 hand release)
  • 200m Run
  • 10 sit-ups. (Pull-ups)
  • 200m Run
  • 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

10 min AMRAP – U go, I go

  • 3 Toes-to-bar
  • 2 push-ups
  • 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

  • 4 tire flips
  • Shuttle run between tire and pull-ups bars (approx 100m)
  • 8 ball over shoulder

For Time

  • 2 Rounds
    • 800m run
    • 2400m C2 Bike
  • 5 rounds
    • 5 Tire Flips
    • 10 KB Push Press (53’s/35)

30 min AMRAP

  • 800m Run
  • 10 ball-over-shoulder (80/50)
  • 5 Tire Flips