Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, Calories
Box Jumps, 24/20 (must demonstrate control on the box)
Push Press, 135/85
Dead lift, 225/155
Complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station.
As Many Reps As Possible in 20 mins
5 Power Cleans, 135/85
10 Toes to bar
15 Wall Balls, 20/14
Complete 4 rounds for time:
400m Run
4 Muscle ups
40 Double unders
If you cannot perform M/U, then the modification is 2 Chest 2 Bar pull ups and 2 ring dips per muscle up.
As Many Reps As Possible in 7 mins:
Bar facing burpees
At the top of every minute perform 5 Deadlifts (225/175)
Score is total number of burpees.
~Then~
10 rounds:
30 unbroken double unders (rest as little as possible between rounds)
Complete for time:
21-15-9 reps of:
Front Squat, 135/95
Toes-to-bar
Run 400 meters between each round.
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Complete for time:
50 Double Under or 100 Single under buy in
40 Deadlifts (115/75)
30 AbMat Sit ups
20 Burpees
10 Squat Clean Thrusters (115/75)
50 Double Under or 100 Single under cash out
