For time:

50-40-30-20-10
air squat

hollow rock

double unders

10:17

3x:

goblet reverse lunge 8-10/side @ 16kg

rest 30 sec

single arm bent over row 8-10/side @ 20 lbs

rest 30 sec

4x AMRAP:

30 sec prisoner jump squat

30 sec rest

30 sec burpees

30 sec rest

30 sec double unders

30 sec rest

8x:

20 sec jumping lunges

10 sec rest

20 sec hollow rock

10 sec rest

20 sec pushups

10 sec rest

20 sec quarter squat jumps

10 sec rest

20 sec tuck ups

10 sec rest

5x EMOM, all w/ 16lb weight vest except handstands:

min 1: 50 jumping jacks

min 2: 30 sec handstand hold

min 3: 40 sec skater hops

min 4: 45 sec wall sit

For time -- Gravity Penguin Annie:

w/ 13 lb weight vest:

50-40-30-20-10:

penguin double tap jumps

situps

9:30

200 cal bike in 24:16

6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

Workout #2 w/ Val & JJ!

Bench press 10-8-6-3-3-3-3-3 @ 65-75-85-95-105-115-125-130

+5 underhand chinups after last 5 rounds

1000m row

+

3x:

10 push press @ 65

12 box jumps @ 20"

+

100 double unders

9:39

4x:

21 box jumps @ 20"

15 ring rows

9 thrusters @ 75

rest 60 sec

10:57

Front squat 5-3-2-1-1-1-(F)-(F) @ 85-115-145-155-165-175-(185F)-(180F)

8 min AMRAP:

15 deadlift @ 155

30 air squats

3 rounds + 7

21-15-9 push press @ 95

100-75-50 double unders

+2 rope climbs after each round

12:47

Squat clean 3-2-1-1-1-1-(F)-(F)-1 @ 85-115-125-135-145-155-(160F)-(160F)-160

7 min AMRAP:

12 bar facing burpees

6 squat cleans @ 125

2 rounds + 12 reps

12 min AMRAP:

10 cal row

15 box jumps

10 situps

5 rounds + 19 reps

 200 cal bike in 25:51

Bench press 9-5-3-1-1-(F)-1-(F) @ 35-85-115-125-135-(145F)-140-(145F)

30 jumping bar muscle ups

5:11