Author: Mike Warkentin

Part 1

Hot Mess

30 seconds on: 30 seconds off x 6 sets for each movement. No rest between.

  1. Row for calories
  2. Wallball shots (30/20lb.-10/9ft.)
  3. Lateral hurdle hops

Part 2

Build

2 rounds, for load:

200ft stone carry AHAP

200ft dumbbell lunges AHAP

Time Cap: 15 minutes

Xplode

EMOM 5:

1 muscle snatch + 1 overhead squat

Rest 2 minutes

E2MOM x 3 sets:

2 low hang snatches

E2MOM x 3 sets:

2 hang snatches

E2MOM x 3 sets:

2 overhead squats

Build

Accumulate 5 minutes in an inverted hold

Time cap: 10 minutes

Part 1

Build to a heavy hang power clean double in 12 minutes

Part 2

Gymnasty V4 #3

Advanced

AMRAP 16:

3 strict chest-to-bar pull-ups

12 kettlebell snatches, right arm (50/35lb.)

6 strict handstand push-ups

12 kettlebell snatches, left arm (50/35lb.)

Novice

AMRAP 16:

3 strict banded pull-ups

12 kettlebell snatches, right arm (35/20lb.)

6 box handstand push-ups

12 kettlebell snatches, left arm (35/20lb.)