General Warm up:

TABATA 1.5 (6 min):

1. Bike
2. Alt. bear hug wall ball cossack squat
3. empty barbell (or PVC pipe) bottom of the squat (or seated) elbow rotations
4. Mountain climber stretch

CLICK HERE FOR THE WORKOUT EXPLANATION

 

A. 2×2 front squat @ 95% of 3RM
3x 1+ @ 100% of 3RM F.S.
2 min rest btw all sets

B. 3 min AMRAP (as many reps as possible). ***If you finish all 60 reps, score your time it takes you to complete them.

15-10-5:
– cal. bike (female: 12-8-4)
– wall ball @ 24/16; 20/14

B2. 6 min rest (not self-timed. Rest clock begins at 3:00 mark)

B3. 3 min AMRAP (as many reps as possible). ***If you finish all 60 reps, score your time it takes you to complete them.

5-10-15:
– cal. bike (female: 12-8-4)
– wall ball @ 24/16; 20/14