One set, as many reps as you can get. Unbroken means you can’t stop moving. If the ball touches the ground, you’re done. If you pause after catching the ball, you’re done. You can have no-reps (for not hitting above the line, for example) and keep going as long as you don’t stop moving.

If you think you’re going to get 50+, use a heavier ball.

100 double unders
15 power cleans
AMRAP calorie row or bike

Rest 5 minutes

In 4 minutes, perform:

100 double unders
15 hang power cleans
AMRAP row or bike

Rest 4 minutes

In 3 minutes, perform:

100 double unders
15 deadlifts
AMRAP row or bike

Option 1: 135/95
Option 2: 95/65; 2x single unders
Option 1+: 155/105 or more

Combine and modify so that you get the best workout for you. Reduce the number of double unders, reduce the weight, increase the weight, etc. Talk to the trainer.

If you missed a lifting day this week, do that. If you want to lift something else, do that. Otherwise, practice a skill or weakness, such as handstand pushups, pike pushups, and handstand holds against the wall.

Then…

1 lab kb farmer’s carry
30 box jumps
1 lap kb farmer’s carry
30 toes to bar
1 lap kb farmer’s carry
60 pushups

Option 1: 55/35 kb (each arm)
Option 2: 35/25 kb; 45 hanging knee raises instead of toes to bar
Option 1+: 70/45 kb; jumps required; 30 handstand pushups instead of regular pushups

If you complete the round in under 5 minutes, rest until time expires.

If you complete a round, your score for that round is 1. If you don’t complete the round, your score is your reps. For instance, if you get 5 wallballs before you run out of time, your score is 0+85. If you get that same amount every round, your final score is 0+340.

If you finish rounds 1 and 2, and get 80 reps in both rounds 3 and 4, your final score is 2+160.