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For time:

 

1. To „Flower" - by Moby:

Anchored Med Ball Sit-Ups

 

Every time you hear „Bring Sally Up“ perform a Sit-Up and hold the Medball in front of your head till you hear „Bring Sally down“ to return to starting position.

 

-then, no rest-

 

2. To the „Rockafeller Skank“ by Fatboy Slim:

 

SB Back Squats

 

Walk around with a SB in the back-rack position. Every time you hear „the funk soul brother“ perform a SB Back Squat.

 

-then, no rest-

 

3. To „Come On“ by The Hives:

 

Bumper Plate Russian Twists 10/5kg

 

Every time you hear „Come On“ perform a Russian Twist to each side. Keep up to the pace of the song.

 

-then, no rest-

 

4. To „Happy“ by Pharrell Williams:

 

SB/D-Ball Push Presses

 

Walk around with SB/D-Ball. Every time you hear „Happy“ perform a Push Press.

 

-then, no rest-

 

5. To „Stand Up“ by Ludacris:

 

Plank Hold

 

Every time you hear „Stand Up“ perform 1 Strict Pull-Up/Inverted Row

 

-then, no rest-

 

6. To „One More Time“ by Daft Punk:

 

Hold active Squat Bottom

 

Every time you hear „one more time“ perform a Burpee and immediately return to Squat Bottom Position.

A. 3 Rounds for time of:

 

50 Mountain Climbers(total)

25 Box Jumps

25 WBS 9/6kg

 

B. Test:

 

40m Farmers Carry AHAP

 

C. Test:

 

100m SB Carry AHAP

 

D. Test:

 

500m Row for time

A. Thrusters

 

3-2-2-2-1-1-1-1-1

 

B. For time:

 

30 Muscle-Ups

A. 2 Rounds for time of:

 

20m Burpee Broad Jumps

20m Walking Lunges

20m Bear Crawl

 

B. Test:

 

ME Strict TTB/Hanging Leg Raises

 

C. 4 Sets of:

 

10+ Strict TTB/Hanging Leg Raises

15+ KBS AHAP

 

Rest as needed. If heaviest KB is too light, go for Double KBS.

 

D. For time:

 

5 SB Cleans @BW

5 Burpees

„Diane“, for time:

 

21-15-9

 

Deadlift 100/70kg

HSPU

„Coe“, 10 Rounds for time of:

 

10 Thrusters 40/30kg

10 Ring Push-Ups

A. 3 Sets of:

 

20m HOH Rope Pull

 

B. 2 Sets of:

 

20m Reverse Sled Drag

 

C. 2 Sets of:

 

20m Harnessed Bear Crawl

 

D. 1 Set of:

 

200m Prowler Sprint

A. Modified „Jackie“, for time:

 

1000m Row

50 DB Thrusters 2x10/5kg

30 Pull-Ups

 

B. Test:

 

Find your 20RM SB Squat

 

C. Bench Press

 

Find your 1RM

A. 3 Rounds of(11:00min):

 

1:00min Plank on Med Ball

1:00min Med Ball Forearm Carry

1:00min Walking Lunges with Med Ball Forearm Carry

1:00min Rest

 

B. Test:

 

ME Push-Ups

 

C. Test:

 

ME Strict Pull-Ups

 

D. Test:

 

5RM Weighted Push-Ups

 

Note: If you don’t have 5+ Push-Ups yet perform 5-5-5 SB Floor Presses

 

E. Test:

 

3RM Weighted Pull-Up

 

Note: If you don’t have 3+ Pull-Ups yet perform 5-5-5 Pull-Ups with Feet support from Box with slow descent.

7 Rounds for time of:

 

15 Pull-Ups

25 Air Squats

A. AMRAP 7:

 

7 Pull-Ups

7 WBS 9/6kg

14 Burpees

 

B. Test:

 

20m Yoke Carry AHAP

 

C. Teams of 2, 10 Rounds(5 each) as a relay:

 

5 Anderson SB Squats into 20m Shuttle SB Carry(10m-10m) AHAP

For time:

 

300 Double-Unders

 

-then, no rest-

 

20-18-16-14-12-10-8-6-4-2

SB Push Press 

SB Clean

 

Note: One SB for workout. SB should be moderate to heavy for Push Presses but fairly light for cleans.

 

-then, no rest-

 

30 Over the Box Jumps 30“/24"

A. Back Squat

 

5-5-5-5-5

 

B. Deadlift

 

5-5-5-5-5

A. „Helen“, 3 Rounds for time of:

 

400m Run

21 KBS 24/16kg

12 Pull-Ups

 

B. Test:

 

400m SB Carry AHAP

 

C. Test, for time:

 

20/15cal. Assault Bike

5 Rounds for time of:

 

15 Power Snatches 40/30kg

400m Run