Warm up mobility and strength work

12 minutes for as many rounds as possible of

10 barbell push press

10 Kettlebell swings

10 boxjumps

Warm up, mobility and strength work.

1 minute of each movement, reps counted

Hang power clean

power ball

lunges

rest 1 minute between each round, repeated for 4 rounds

Warm up, mobility and strength work

100m med ball carry

2 Russian swings

100m med ball carry

4 Russian swings

ascending by 2 reps each time until 20 reps are completed.

Warm up, mobility and strength work

4 rounds for time of

10 front squats

20 strict mountain climbers

30 sit-ups

Warm up, mobility and strength work

As many rounds as possible in 12 minutes of:

7 boxjump

5 dumbbell push press

3 burpees

Warm up, mobility and strength work

Death by pullup

 
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Death By Pull-up

With a continuously running clock perform:
1 Pull-up in the first 1 min,
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
Continued for as long as you are able.

Warm up, mobility and strength work.

4 rounds for time of

run 400m

15 strict dumbbell press

50 walking lunges