5 Tuck open out to planche position
5 Planche slides
5-second Planche Lean
5 Planche push-ups
5 Compression slides
9 KB snatch, alternating
7 Burpees
5 KB Thrusters
60 single unders
Rest 2-minutes between AMRAPs
8+8 kb seated press
8+8 kb row
6+6 kb press in lunge position
20 kb devil press
50 air squat
60 jump rope
20 burpees
L sit on chair
back exstension
tuck sit up
back extension
every round is: 20″ L sit on chair, 10″ rest, 20″ back extension, 10″ rest, 20″ tuck sit up, 10″ rest, 20″ back extension, 10″ rest
there is not rest between rounds
200 jump rope
3 RDS
20 air squat
20 kb snatch
2 RDS
20 jump squat
20 kb clean&jerk (10+10)
1 RDS
20 box jump
20 wall walk up plank
200 jump rope
5 push up
10 sit up
15 air squat
50 jump rope
20 american swing
5+5 kb over head lunges
100 american swing
150 push up
200 sit u p
300 air squat
-sit up
-sit up pass on kb
-over head sit up (right arm)
-floating kick
-over head sit up (left arm)
200 mt run
30 burpees
100 – 75 – 50 – 20 tuck sit up
A) 6 burpees
B) 6 kb squat clean (jump squat)
C) 2+2 lunges kb front rack
7 kb thruster (or any object)
7 burpees over the kb
7 table row
rest in remaining time of 2 minute
A) 10 push up
or
10 american swing hand to hand
B) 40 single under (40 jumping jack)
plank in remaining time
100 single under (or 70 jumping jack)
60 – 40 – 20 american swing (air squat)
20 – 40 – 60 v sit up
800 mt run
100 table row
200 push up
300 air squat
800 mt run
you can breake reps every way you want (ex. 10 rds of 10 table row, 20 push up, 30 air squat)
alternated
V-sit up
russian twist
30 kb lunges ( 15+15 )
20 kb deadlift (air squat if no equipment)
150 mt run
10 air squat
6 push up
every round +2 air squat
50 kb snatch (alternated)
40 kb front rasck lunges
30 kb hang power clean ( 15/arm )
20 kb shoulder to over head ( 10/arm )
10 one kb devil press
kipping hand stand push up
6 x 6
30 american swing ( 30 good morning with object )
15 tuck sit up
40 jump rope ( or jumping jack )