2 rounds
Rest as needed.
1. Air Squats
2. Bicep curls
3. Hollow hold
4. Lunges
5. Dips (ring or box)
6. Plank
7. Squat Jumps
8. Hand Release Push-ups
9. Mountain Climbers
10. Jumping Jacks
11. Shoulder Press
12. Wall Sit
13. Tricep extensions
14. Ring Rows
15. Heel Taps
1 minute strict pull-ups
1 minute wreck bag reverse lunges
1 minute calorie row
1 minute rest
25 minute amrap
50 Box Jumps (24/20
50 Jumping Pull-Ups
50 Kettlebell Swings 53/35
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Pushups
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
20-lb/15-lb dumbbells
Goat #1
Goat #2
### Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
### Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
### Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
### Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
### Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
1 Squat Clean + 2 Front Squats
Increase weight every minute
2 Front Squats + 1 Split Jerk
increase weight every minute
100m run
10 Pistols
15 KBS 53/35
AMRAP 25:
10/7 Calorie Assault Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups