Blog

3 rounds for time:400/500-m row15 front squats (65/95 lb)1 rope climb Post-workout:Accumulate:30 strict weighted pull-ups

Rest Day

AMRAP 25:12 handstand push-ups / pike push-ups / deficit push-ups800-m run

2 rounds for time:With a partner:50 KB swings 16/24 kg60 box jump overs 45/60 cm70 synchronized alternating[…]

5 sets:1:00 max DB shoulder presses1:00 max strict muscle-ups / low-ring muscle-up transitions– Rest 2:00– Athletes can[…]

Rest Day

For time:50-40-30-20-10 reps of:Double-undersSit-ups Post-workout:3 sets:200-m jog600-m run