3:00 Bike or Row
3 Rounds
5 Strict Pull-ups
10 Push-ups
15 Overhead Squats w/PVC
18.Zero
21-15-9
Dumbbell Snatches (50/35)
Burpees over Dumbbell
Max Effort 2k Row
500m Row
7 Plank Lunge w/ Reach
7 Walkouts
Row 250 Meters
5 Plank Lunge w/ Reach
5 Walkouts
Alternating EMOM @ 68% of 1RM Front Squat
EMOM x12
Odd: 4 Front Squats
Even: 8 Back Squats
3 Rounds (Rotating Stations)
Minutes 0-1:30: 15 Deadlifts(225/155)
Minutes 1:30-3:00: 15 Lateral Burpees over the Bar
Minutes 3:00-4:30: 15 Lunges w/Plate Overhead (ea side) (45/25)
2:00 Bike or Row
then
4-3-2
Inch Worms
Plank Lunge w/reach
7 sets of 2 Clean Complexes
Pause Clean Deadlift (stop just below knee) + Power Clean
*Start at 40% of 1RM Clean and build
3 Rounds
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/20 Cal Row
2 Supersets, Not for time
30 Banded Good Mornings
20 Weighted Sit-ups
20 Hollow Rocks
*Rest no longer than 2 min between sets
500m Row
2 Rounds
3 Push-ups
5 Kip Swings
7 Russian KB Swings
9 Banded Good Mornings
AMRAP 30 “The Seven”
7 Kipping Handstand Pushups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-ups
Rx+ = Toes-to-Bar
*Extended conditioning piece today. Scale the weight and movements to ensure you can move consistently.
2 Rounds
4 Squat thrusts
4 Plank Lunge w/Reach
12 Sit-ups
12 Cal Row or Bike
10 Wall Squats
Burpees to a 6″ target
:40 of Burpees to a 6” target overhead, :20 of rest
6 Rounds for Time
15/12 Calorie Row
20 Dumbbell Snatches (50/35)
10 Chest to Bar Pull-ups
*18.0 standards for the Dumbbell snatches
2:00 Bike or Row
2 Rounds
3 Plank Lunge w/Reach (each side)
5 Strict Pull-ups
3 Inch Worms
5 Wall Squats
Clean Complex; Every 4 min, 5 Rounds
1 Clean Complex every 4:00 x5 Rounds
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean + Split Jerk
NOTE: It is preferred that the barbell not be reset/dropped until after completion of the Split Jerk
Stamina Row
10 Rounds :30 on/:30 off
Row 500 Meters
3 Rounds
3 Plank Lunge w/Reach
3 Inch Worms
:30 sec Squat Hold w/Plate
Squat Stamina
Alternating EMOM x12 @65% of 1RM Front Squat
Odd: 3 Front Squats
Even: 6 Back Squats
3 Rounds (Rotating Stations)
Minutes 0-2: 21 Box Jump Overs (24/20)
Minutes 2-4: 18 Weighted Sit-ups (25/15)
Minutes 4-6: 15 Thrusters (115/80)
Rx+ – GHDs
10 Min Bike or Row cool down
*Conversational pace
500m Row
then
5 – 3
Walk outs
Plank Lunge w/reach
*20 sec Plank (elbows) after each round
2 Wall Walks
Alternating EMOMx10
Odd: Row for Calories 15/12
Even: :30 Kipping Handstand Pushups
*Score only the Handstand Push-ups
AMRAP 20
5 Deadlifts 275/185
10 Toes to Bar
15 Barbell Facing Burpees
*18.0 standards
500m Row
then
2 Rounds
5 Push-ups
7 Situps
9 Banded Good Mornings
10 Air squats
20 secs Samson Stretch
1 Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance
– start w/ empty barbell and build to %50 of 1RM Snatch
AMRAP 15
30 Wall Balls (20/14)
20 Power Snatches (75/55)
10 Burpee Chest to Bar Pull-ups
Rx+ 5 Burpee Ring Muscle ups
Double Under Practice
Choose ONE of the following:
5 Sets of 50 unbroken
6 Sets of 30 unbroken
7 Sets of 20 unbroken
5:00 min DU practice