– 500m Row
Three Rounds
– 5 Scap Pullup
– 10 Band Pulls (Front/Overhead/Behind)
– 10 Plank Lunges (total)
Work up to a heavy single
No rest between B and C
EMOM – 10:00
– Odd: 20 Wall Ball Push Press
– Even: 12 Box Jump (24″/20″)
EMOM – 10:00
– Odd: 20 Russian KB Swings (32kg/24kg)
– Even: 20 Air Squats
Three Rounds
– 5 Lunges
– 10 Sitps
– 15 KB Swings
Eight Rounds
– :20 Hollow Hold
– :10 Superman Hold
Six Rounds For Time
– 21 Double Under
– 15 Wall Ball (20#/14# @ 10’/9′)
– 9 Slam Ball (30#/20#)
Two Rounds:
– 200m Run
– 10 Ring Rows
– 15 Pushups
– 20 Situps
EMOM – 8:00
– Odd: 10 Hang Squat Cleans (95#/65#)
– Even: 10 Burpees
Four Rounds For Time
– 10 Toes to Bar
– 10 Pullups
– 10 Deadlifts (185#/135#)
Five Rounds
– 15 Behind Neck Snatch Grip Strict Press
– 10 Bent Over Barbell Rows
Note: Start with barbell
– 1000m Row
Two Rounds
– :30 Hanging Thoracic Release
– 1:00 Frog Stretch
– 1:00 Ankle Stretch on Upright
Skill Work
– 3:00 in Handstand
– 3:00 Skin the Cats
– 3:00 Rope Climb
For Time:
– 50 OHS (75#/55#)
– 50 Push Press (75#/55#)
– 50 Sumo Deadlift High Pulls (75#/55#)
6 x :15/:15 each
– Single Unders
– Bear Crawls
– Jumping Pullups
– KB Swing
10:00 – 5 Heavy Reps
– TnG Deadlift
Then
EMOM – 5:00
– 2 Deadlift @ 5 Heavy Rep Weight
Score: Completed rounds + weight
EMOM – 15:00
– First: Max Rower Calories in 30 Seconds
– Second: Max Unbroken Clean and Jerks (135#/95#)
– Third: Max Unbroken Rings Dips/HR Pushups
Score: Add up the lowest reps on a round at each individual station.
– 500m Row
Three Rounds
– 10 Banded Squats
– 10 Leg Swings (each)
Every 2:00
– 5 Back Squats @ 50% of 1RM
Note: Add ten pounds every set. Time capped at 16:00
Score: Total rounds + weight on last set.
For Time
– 100 Overhead KB Swing (24kg/16kg)
– 80 Single KB Lunge (total)
– 60 Burpee Box Step Over (24″/20″)
RxPlus:
– Kettlebell (32kg/20kg)
– 25m Instep Lunge
– 25m High Kick
– 25m Side to Side Lunge
EMOM – 6:00
– 5 push ups
– 10 air squats
– 15 sit Ups
EMOM – 8:00
Odd: 10 Squat Thrust + 10 Wall Ball (20#/14# @ 10’/9′)
Even: Max Pushup
Scoring:
– Completed odd rounds plus total pushups.
10:00
Buy-in: 1km Row
– 3RM Hang Clean
– 2RM Power Clean
– 1RM Deadlift
Five Rounds
– 10 V ups
– 1:00 Back Extension Hold
– 500m Row
– 20 Banded Good Morning
– 20 Banded Side Step (each direction)
– 20 Scapula Pushup
– 10 Inchworm
Five Rounds w/ 1:00 Rest
– 15 Toes to Bar
Three Rounds For Time
– 800m run
– 20 Power Snatch (95#/65#)
– 20 Thrusters
Three Rounds
– :30 Static or Rocking Hollow Hold
– 10 Reverse Lunges (each)
– 3-5 Pullups w/ 2 Second Pause at Top
Three Rounds
– 15 Windmills (each)
EMOM – 6:00
Odd: 8-10 C2B Pullups + 20 Double Unders
Even: 6-8 HSPU + 20 Double Unders
Score:
Completed rounds plus combined reps of pullups and handstand pushups.
Two Round For Time
– 25 Calorie Rower
– 25 Double KB Push Press (24kg/16kg)
Three Rounds:
– 10 PVC Passthroughs
– 10 Good Mornings
– 10 Overhead Squats
– 5 Burpees
Three Rounds For Time:
– 9 Toes to Bar
– 15 Power Clean (115#/75#)
– 21 Front Rack Lunges (115#/65#)
– 400m run