Toes-to-bar

8 rounds For Time

• 8 x Toes to Bar
• 8 x Bench Press (135 / 95)
• 8 x Assault Bike
• 8 x Ring Dips

5-rounds for Time

• 20 cal C2 or 15 cal Assault Bike
• 16 alt 1-arm KB swings (35/25)
• 12 Toes-to-bar

6 Rounds for time (40min cap)

• 7 Ring Dips
• 7 Thrusters (95/65)
• 7 Toes-to-Bar
• 7 Deadlifts (255/165)
• 7 Burpees
• 7 KB Swings (70/53)
• 7 Pull-ups

2 x 25m overhead med ball carries.

20min AMRAP

• 8 Toes-to-Bar
• 10 DB Hang Clean and Jerks (50/35) – 5 each arm
• 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout

Optional: Deadlift

• Strength Warm Up
• 1 x 5 workset

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.

24-min AMRAP

• Run 250m
• 1 clean and 5 strict press (115/75)
• 5 Toes-to-bar

10min AMRAP Bonus Core Work

• 50 Sit-ups
• 40 Twists
• 30 Flodder kicks
• 20 Wipers
• 10 V-ups

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

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

12 min Warm-up Progressions (5 round warm-up)

• 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
• 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
• 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
• 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

• 7 x Toes-to-bar
• 7 x Deadlifts (225/155)
• 14 x Weighted Lunges (2 x 35/25 kb)
• 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

• 3 x slow knees-to-waist
• 3 x light deadlifts (135 / 95)
• 6 x bodyweight lunges
• 10 x plate step ups

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