60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
PVC Pipe Warmup
– 10 Pass Though
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
PVC Pipe, Barbell, Barbell + weight
For Time:
30 Clean and Jerks, 135# / 95#
Three Rounds
– 200m Run
– 3 Plank Lunges
– 3 Plank Samsons
– 3 Downward Dog into Cobra
Six Rounds
– Max Strict Pullups
– 25m OH Barbell Lunge (95#/65#)
AMRAP – 10:00
– Wall Walks
*1 Rope Climb Buy-in and every 2:00 minutes
Four Rounds
– 50 Sledge Strikes
– 50m Heavy Sled Push
– 500m Row
– 25m High Kicks
– 25m Fanny Kickers
– 25m Side to Side Lunge
– 25m Burpee Broad Jumps
Thirty Rounds
– :30 Run
– :30 Walk
Three Rounds
– 5 Plank Lunges
– 1:00 Weighted Horse Stance Hold
– :30 RKC Plank Hold
– 5 Pullups
– 10 Pushups
– 15 Air Squats
EMOM – 8:00
– 1 Back Squat
EMOM – 8:00
– 1 Front Squat
EMOM – 8:00
– 1 Overhead Squat
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds
Score: Completed rounds for rounds + Weight for reps
Two Rounds
– 1:00 Jump Rope
– 10 Pushups
– 10 Ring Rows
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
Five Rounds
– 3.2.1 Shoulder Press
– 1:00 Rest
Five Rounds
– 3.2.1 Push Press
– 1:00 Rest
Three Rounds
– 400m Run
– 20 KB Swings (24kg/16kg)
RxPlus:
– KB Swings (32kg/20kg)
Two Rounds
– 10 Band Pulls (Front/Overhead/Behind/Pass Through/Press)
– 1:00 Couch Stretch (each leg)
– 10 Ring Rows
– 5 Pullups
– 10 Pushups
– 15 Air Squats
For Time:
100 pullups
100 pushups
100 situps
100 air squats
– 500m Row
Three Rounds
– 10 Prone Position Shoulder Dislocates
– 10 Alternating Single Legged Toe Touches
– 1:00 Weighted Good Morning Hold
– 10 Squat Thrusts
Five Rounds
– 5 Single Leg Deadlifts
– 10 Weighted Situps
Five Rounds
– 12 Hip Extensions
– 12 Candlesticks
Five Rounds
– Max Strict Handstand Pushups
– 1 Rope Climbs
– 15 Hollow Rocks
Three Rounds
– 50 Jump Rope
– 25m Lunge
– 25m Fanny Kickers
– 25m Hich Kicks
– 25m Burpee Broad Jumps
Twenty Rounds
– :30 Run
– :30 Lunge
Five Rounds For Reps
– 25m Heavy Farmers Walk
– Max Ring Dips
– 1:00 Rest
Note: HEAVY
– 400m Run
then
Three Rounds
– 5 Side to Side Lunges
– 5 Scorpion Stretches
– 5 Downward Dog into Cobra Stretch
then
– 1:00 Couch Stretch Each Side
Ladder – 10:00
– Thruster (95#/65#)
RxPlus:
– Thruster (115#/75#)
Score: Total completed rounds plus reps completed after your last completed round, including extra reps the final minute.
AMRAP – 10:00
– 5 Pullups
– 10 KB Swings (24kg/16kg)
– 25 Double Unders