– 500m Row
Three Rounds
– 5 Single Leg Toe Touches (each)
– 5 Heavy Overhead KB Swings
– 5 Squat Box Jumps (deep squat jump onto box)
– 5 Double KB Presses
– 5 Single KB OH Squats (each)
Clean
Bench Press
Overhead Squat
PVC Pipe Warmup
– 10 Pass Though
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
PVC Pipe, Barbell, Barbell + weight
For Time:
150 Wall-Ball Shots, 20# / 14#
Three Rounds
– 200m Run
– 10 Pushups
– 10 Ring Rows
Five Rounds
– Max Strict Pullups
– 25 Sledge Strikes (each)
Five Rounds
– 1 Rope Climb
– 50m Heavy Farmers Walk
For Time
– 800m Sandbag Carry
– 500m Row
– 25m High Kicks
– 25m Fanny Kickers
– 25m Side to Side Lunge
– 25m Burpee Broad Jumps
Tabatas (8x:20/:10 each)
– Russian KB Swings (24kg/20kg)
– Pushups
– Box Jumps (20″/16″)
– Situps
– Burpees
– Air Squats
Score: Add your lowest round at each station.
Three Rounds
– 5 Plank Lunges
– 1:00 Weighted Horse Stance Hold
– :30 RKC Plank Hold
– 5 Pullups
– 10 Pushups
– 15 Air Squats
EMOM – 6:00
– 2 Back Squat
EMOM – 6:00
– 2 Front Squat
EMOM – 6:00
– 2 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 w/ 2:00 Rest
– 1.1.1 Strict Press
Five Rounds w/ 1:00 Rest
– 2.2.2 Push Press
For Time
– 10/8/6/4/2 Clean and Jerk (135#/95#)
– 200m Run
– 500m Row
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
15:00 – Bar Muscle Up
– Hollow to Hard Arch
– Pull Bar Down
– Hip to Bar
– Shoulders Over
10:00 – Snatch
– Shankle Complex (2 to 3 Hang Snatch Shrugs + Hang Power Snatch)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
– 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
– 10 Single Leg Deadlifts
– 10 Toes to Bar
Five Rounds
– 10 Hip Extensions
– 10 Candlesticks
Five Rounds
– 50m Sled Push
– 25m Single Heavy KB Suitcase Carry (each arm)
– 25m Bear Crawl
Score: Combined weight.
– 400m Run
– 25m High Kicks
– 25m Lunge w/ Instep Stretch
– 25m Fanny Kicks
– 25m Side to Side Lunge
– 5 Pullups
– 10 Pushups
– 15 Air Squats
10:00 – L-Sit Progressions
– Floor
– Parallettes
– Rings
Ten Rounds:
– :30 Thrusters (45#/35#)
– :30 Rest
– :30 Box Jumps (20″/16″)
– :30 Rest
– 500m Row
Three Rounds
– 10 Prone Position Shoulder Pass Throughs
– 1:00 Weighted Good Morning Hold
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.
21-15-9 Reps For Time:
– Rower (Calories)
– Ring Dips