Saturday 5.23.15

Essentials:
A.
For Time:
Run x 200 meters
Kettlebell Swing x 15 reps
Burpees x 15 reps
Thrusters x 15 reps
Box Jumps x 15 reps
Dumbbell Power Snatch x 15 reps
Single Unders x 90 reps

Rest Exactly 5min

B.
For Time:
Thrusters x 15 reps 75/55
Run x 200 meters
Burpees x 15 reps
Double Unders x 90 reps
Box Jumps x 15 reps
Kettlebell Swings x 15 reps
Dumbbell Power Snatch x 15 reps

Rest Exactly 5min

C.
For Time:
Double Unders x 90 reps
Dumbbell Power Snatch x 15 reps
Box Jumps x 15 reps
Thrusters x 15 reps
Burpees x 15 reps
Kettlebell Swings x 15 reps
Run x 200 meters

Fitness:
A.
For Time:
Run x 400 meters
Kettlebell Swing x 20 reps 55/35
Burpees x 20 reps
Thrusters x 20 reps 75/55
Box Jumps x 20 reps 20/18
Power Snatch x 20 reps 75/55
Double Unders x 60 reps

Rest Exactly 5min

B.
For Time:
Thrusters x 20 reps 75/55
Run x 400 meters
Burpees x 20 reps
Double Unders x 60 reps
Box Jumps x 20 reps 20/18
Kettlebell Swings x 20 reps 55/35
Power Snatch x 20 reps 75/55

Rest Exactly 5min

C.
For Time:
Double Unders x 60 reps
Power Snatch x 20 reps 75/55
Box Jumps x 20 reps 20/18
Thrusters x 20 reps 75/55
Burpees x 20 reps
Kettlebell Swings x 20 reps 55/35
Run x 400 meters

Performance:
A.
For Time:
Run x 400 meters
Kettlebell Swing x 20 reps 55/35
Burpees x 20 reps
Thrusters x 20 reps 75/55
Box Jumps x 20 reps 20/18
Power Snatch x 20 reps 75/55
Double Unders x 60 reps

Rest Exactly 5min

B.
For Time:
Thrusters x 20 reps 75/55
Run x 400 meters
Burpees x 20 reps
Double Unders x 60 reps
Box Jumps x 20 reps 20/18
Kettlebell Swings x 20 reps 55/35
Power Snatch x 20 reps 75/55

Rest Exactly 5min

C.
For Time:
Double Unders x 60 reps
Power Snatch x 20 reps 75/55
Box Jumps x 20 reps 20/18
Thrusters x 20 reps 75/55
Burpees x 20 reps
Kettlebell Swings x 20 reps 55/35
Run x 400 meters

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