– 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 Weighted Situps
Four Rounds
– 6 Manmakers
– 6 Strict Pullups
Four Rounds
– 50m Heavy Sled Push
– 50m Single Heavy KB Suitcase Carry (each)
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 Slam Ball (30#/20#)
– :30 Rest
– :30 Overhead Lunge (45#/25#)
– :30 Rest
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
Note: PVC Pipe, then barbell, then barbell + weight.
– 500m Row
– 25m Lunge with Instep Stretch
– 25m Samson Lunge
– 25m Side to Side Lunge
2/4/6/8/10 Reps
– Pushup
– Ring Row
Note: Complete the reps for each movement during the minute. For example: 1 squat clean thuster plus 5 toes to bar. The next minute 2 squat clean thruster plus 4 toes to bar.
Rest: 1:00 between B and C
EMOM – 5:00
– 1 to 5 Squat Clean Thrusters
– 5 to 1 Toes to Bar
Score: Total rounds + weight on barbell
EMOM – 5:00
– 1 to 5 Clean and Jerks
– 5 to 1 C2B Pullups
Score: Total rounds + weight on barbell