On a continuous running 45minute clock – each for time/ total time of
A. 4 Rounds For Time of Burpees, Handstand Push-Ups, and Double-Unders
4 Rounds for Time:
– 4 Burpees
– 4 Handstand Push-Ups
– 40 Double-Unders
Rest 1 minute after the 4th round
B. 4 Rounds For Time of Pull-Ups, Air Squats, Assault Bike, and Rope Climbs
4 Rounds for Time:
– 9 Pull-Ups
– 9 Air Squats
– 9 Calories of Assault Bike
– 1 Rope Climb 16 feet
Rest 1 minute after the 4th round
C. For Time: Cardios and Rope Climbs
For Time:
– Cardio
– 1 Rope Climb 16 feet
– Cardio
– 1 Rope Climb 16 meters
cardio > 30 caloriesNo rest – right into…
D. 27-15-9-21-25 Barbell Thrusters and AbMat Sit-Ups
27-15-9-21-25 Reps for Time:
– Barbell Thruster @ 43/30 kg
– AbMat Sit-Up
Time Cap: 45 minutes
sit up > adv-GHD
