June 17, 2019 – Strength and Conditioning

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 calories
No 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

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