20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump
20 air squats
20 knee to elbows

Today’s workout is a longer effort with a large volume of bodyweight movements. This effort will be very similar to a workout like Cindy where you are moving at a steady pace for 20 minutes. All athletes should aim to complete a single round in 5 minutes or less. Work hard and have fun with this one.

21-15-9 reps for time of:
Deadlifts
Strict pull-ups

3 rounds for time of:
25 GHD sit-ups
40 double-unders
300-meter run

Post time to comments.

If you struggle with double-unders, do not spend more than 90 seconds working on this movement. Instead, spend the time accumulating attempts and then move on to the run after time is up.

21-15-9 reps for time of:
Power snatches
Push-ups

Every 6 minutes for 5 sets,

complete:
800-meter run

Deadlift, 5-5-5-5-5 reps
Rest
Perform five rounds:

Three consecutive strict Pulups

1 Deadlift; 10 rep’ load

5 front squats
10 ring dips

Try to finish this in under 10 minutes.

7 rounds