Preparation: 1 Round of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Jumping Lunges.
Focus: Take no more than 7 minutes to build to a 1 Rep Max Snatch Grip Deadlift. Rest 3 minutes. Take no more than 7 minutes to build to a 1 Rep Max Push Press. Rest 3 minutes.
Pull-ups: Max reps. Rest 1 minute. Then perform 5-4-3-2-1
Storm : AMRAP in 12 minutes: (2 reps each the first round then add 2 reps for each successive round until the 12 minutes are up. That is 2-4-6-8-10-12, etc.)
Box Jumps (20″)
Knees to Elbows
Finish: 3 Rounds of 1 minute Row sprints and 1 minute of a. sit-ups, b. evil wheels, c. leg lifts. Minimal rest between sprints and core work.
Preparation: 2 Rounds of 10 Arm Scissors, 10 Reverse Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps, and 5 Push-ups.
Storm: AMRAP in 15 minutes of 10 Dumbbell Overhead Press, 10 Dumbbell Bent-over Row, 15 Front Rack Squats. All movements AHAP.
Finisher: 6 Rounds of Assault Bike Sprints for 45 seconds, followed by 30 seconds of light, recovery pedaling.
Skill/Chill: 2 Rounds of 1 minute each. A. Leg Lifts. B. Planks. C. Sit-ups. Minimal rest between movements.