Workout planning (programming) BankaiWKS-TP-0000001

Complete as many rounds as possible in 12 minutes of: 3 Bench press 185-lb 5 Back Squats 225-lb

10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Bench press 100/100-% BW 10-9-8-7-6-5-4-3-2-1 Pull-Ups 1-2-3-4-5-6-7-8-9-10 Overhead Squats 50/50-% BW

For time: 10 Double Unders 10 Deadlifts 155-lb 10 Double Unders 10 Bench press 155-lb 10 Double Unders 10 Back Squats 155-lb 10 Double Unders 10 Pull-Ups 10 Double Unders 10 Thrusters 135-lb

Complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Kettlebell Swing 1-lb 15 Sit-Ups

Complete as many rounds as possible in 10 minutes of: 60 Burpees Bar-Facing 30 Overhead Squats 120/55-lb 10 Ring Muscle-ups

3 rounds for time of: 3 Deadlifts 85-% RM 12 Bench press 75-% RM 12 Pull-Ups 18 Kettlebell Swing 2/1,5-pood 24 Sit-Ups

Complete as many rounds as possible in 15 minutes of: 9 Deadlifts 155/70-lb 12 Push-Ups 15 Box Jump 24-inch

Complete as many rounds as possible in 15 minutes of: 9 Deadlifts 155/100-lb 12 Hand Release Push-Up 15 Box Jump 24/20-inch

10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Burpees Push-Ups Air Squats

Complete as many rounds as possible in 20 minutes of: 5 Power Cleans 145/100-lb 10 Toes to bar 15 Wall Ball 20/14-lb