1 Round
20 Toe Touch Jumping Jacks
8 Push-Up to Pike
10 Barbell Good Mornings
10 Strict Press
Into…
1 Round
20 Toe Touch Jumping Jacks
10 Scap Push-Ups
10 Squat Jumps
10 Hand Release Push-Ups
Into…
1 Round
20 Toe Touch Jumping Jacks
10 Pike Push-Ups
10 Elbow Punches + 10 Hang Muscle Cleans
5 Clean Deadlifts
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Light and Build to Moderate-Heavy.
**Option for Squat or Power.
(Score is Weight)
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…
*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.
(Score is Total Reps)
KG BB: (60/42.5)
AMRAP x 10 MINUTES
3 Power Clean (Athlete Choice)
6 Handstand Push-Ups or Hand Release Push-Ups
*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.
(Score is Total Cals)
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
(Score is Total Reps)
KG BB: (85/57)