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21.1 PG
Part A)
3:00 Bike, Row, Run or Jump Rope
Part B)
3 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings 20/16
12/9 Calorie Row
15 AbMat Sit-Ups
18 Air Squats
Part C)
3:00 Bike, Row, or Jump Rope
Part D)
With an empty barbell:
2 Rounds:
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Part E)
3:00 Bike, Row, Run or Jump Rope
MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set