Three Rounds
– 100 Jump Rope
– 1:00 Calf Stretch on Upright (each)
– 1:00 Lat/Shoulder/Tricep Dumbbell Stretch on Bench
– :30 Weighted Cossack Squat Hold (each side)
Note: Calf stretch, :30 pushing hip to post, :30 seconds pushing knee to post.
Third world squat until you can’t.
Max Effort 5k Run
30:00 cutoff.
Max Effort 5k Row
– 400m Run
Three Rounds
– 5 Band Pulls (front/overhead/back/passthrough/press)
– 5 Squat Thrusts
– 5 One Legged Deadlifts (each)
Three Rounds
– 1:00 Dumbbell Lat/Shoulder/Tricep on Bench
– :30 Weighted Cossack Squat Hold (each)
– :30 RKC Plank Hold
Whole Bunch Of Tests. Give it your all. Make them count.
Rest 2:00 between parts.
AMRAP – 1:00
– Pullups
AMRAP – 1:00
– Air Squats
AMRAP – 1:00
– Pushups
AMRAP – 1:00
– Situps
1 to 10 Reps For Time
– Pullup
– Air Squat
– Pushup
– Situp
– 250m Row
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
1 time with PVC
1 time with barbell
1 time with weight
1RM – 15:00
1RM – 15:00
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row
Three Rounds
– 100 Single Unders
– :30 Weighted Cossack Hold (each leg)
– 1:00 Lat/Shoulder/Tricep Dumbbell Stretch on Bench
– 5 Pullups
– 10 Pushups
– 15 Air Squats
A or B
For Time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
For Time:
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Three Rounds
– :30 Weighted Cossack Squat Hold (each)
– 1:00 Dumbbell Lat/Shoulder/Tricep Stretch on Bench
Three Rounds
– 3 Inch Worms
– :30 RKC Plank
– 3 Downward Dog + Cobra
– 10 KB Russian KB Swings
– 25m High Kicks
– 25m Fanny Kicks
– 800m Run
– 25m Side to Side Lunges
– 25m Burpee Broad Jumps
A. Couch Stretch
– 1:00 Each Position
B. Piriformis Stretch (shin in line with shoulders)
– 1:00 minute to knee
– 1:00 minute to shin
– 1:00 minute to foot
21-18-15-12-9-6-3 Reps For Time:
– Thruster (95#/65#)
– Bar Facing Burpee
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees
Three Rounds
– 100 Jump Rope
– 5 Inch Worms
– 10 KB Swings
– :30 RKC Plank Hold
– 10 KB Swings
Rope Climb Wrap Technique Review
Four Rounds w/ 2:00 Rest
– 1/2/3/4 Rope Climbs
– 10 Deadlift (225#/175#)
Five Rounds w/ 1:30 Rest
– Max Ring Dips
– :30 Rest
– Max Pullups
Six Rounds w/ 2:00 Rest
– 50m OH KB Walk
– 50m Heavy Farmers Walk
– 25m High Sled Push
– 25m Low Sled Push
– 400m Run
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
Rest: 2:00 between parts.
EMOM – 8:00
– 3 TnG Power Clean
EMOM – 8:00
– 2 TnG Power Clean
EMOM – 8:00
– 1 Power Clean
Ten Rounds for lowest reps
– :30 Burpees
– :30 Rest
Score: lowest number of reps completed during any of the :30 work periods.
– 500m Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 25m Lunge With Hands Overhead
– 25m High Kicks
– 25m Fanny Kickers
– 25m Bear Crawl
– 25m Crab Crawl
– 25m Burpee Broad Jumps
10:00 Muscle Up Progressions
EMOM – 10:00
– 2 OH Squats
Five Rounds
– 200m Run
– 50/40/30/20/10 Lunges (total)
Note: Lunges occur on the 200m route. Lunge then run the rest of the 200m. Lunge again when you get back to the start of the 200m route.
– 1:00 Singles
– 10 Perfect Pushups
– 10 Ring Rows
– 1:00 Double Unders
– 10 Downward Dogs & Cobras
– 1:00 Double Unders
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats