Workout

As many rounds as possible in 45 minutes of:

400m run
30 box jumps (24/20 in)
40 hip extension
50 lunges
400 m run
30 ring rows
40 kettlebell swings (53/35 lb)
50 sit-ups

Workout

In four 2-minute intervals:

Handstand push-ups
Echo bike calories

Then, for max reps:

Double-unders (cap 300)

M: 18-17-16-15
F: 15-14-13-12

Workout

3 rounds for time of:
300m row
20 thrusters (pick load)
12 toes-to-bar

Rest day or make-up day

Workout

“Death by Burpees” with a Twist

With a continuously running clock, perform:
Min 1: 2 burpee
Min 2: 4 burpees
Min 3: 6 burpees…
Min 8: 16 burpees*

*After the round of 16, continue holding 16 burpees on the minute for as long as possible

Workout

For load:

Clean and jerk
1-1-1-1-1

Workout

3 rounds for max reps of:

1:00 dumbbell hang squat clean (35/25 lb)
1:00 seated shoulder press (45/35 lb)
1:00 toes-to-ring
1:00 cal bike erg
1:00 sumo deadlift high-pull (75/55 lb)

Rest day or make-up day

Workout

As many reps as possible in 10 minutes of:

100ft farmers carry (70/53 lb)*

*There is a 10 deadlift penalty for each break

Workout

0:00 - 3:00
400m run
Rest remaining time

3:00 - 7:00
Tabata strict pull-ups

7:00 - 10:00
400m run
Rest remaining time

10:00 - 14:00
Tabata pus-ups

14:00 - 17:00
400m run
Rest remaining time

17:00 - 21:00
Tabata sit-ups

21:00 - 24:00
400m run
Rest remaining time

24:00 - 28:00
Tabata air squats