500m Row
2 Rounds
4 Squat thrusts
4 Plank Lunge w/Reach
8 Kip-Swings
8 KB Swings
12 Sit-ups
12 Overhead Squats w/PVC
AMRAP 18
20 Push Jerks (135/95)
20 Box Jumps (24/20)
20 Toes-to-Bar
20/15 Cal Row
10 Min Recovery Row or Bike
500m Row
7 Plank Lunge w/ Reach
7 Walkouts
7 Air Squats w/ a Plate
Row 250 Meters
5 Plank Lunge w/ Reach
5 Walkouts
5 Air Squats w/ a Plate
EMOM x10 @72% 1RM Front Squat
Odd – 3 Front Squats
Even – 6 Back Squats
3 Rounds (Rotating)
Minutes 0-2 – 25 Kettlebell Swings (53/35)
Minutes 2-4 – 25 Wall Balls (20/14)
Minutes 4-6 – Max Handstand Push-ups
*Score total Handstand Push-ups
500m Row
15-12-9
Abmat Sit-ups
Banded Good Mornings
Next
250m Row
7 Inch Worms
Then
1 Round
5 Power Clean w/Empty Barbell
5 Push-ups
Followed by
1 Round
5 Power Cleans (medium – light load)
5 Barbell Facing Burpees (slow)
Build to working weight
5 Rounds
10 Power Cleans (115/80)
10 Barbell Facing Burpees
*18.0 Burpee Standards
In 10:00 Find Heavy Single for Today
500m Row
2 Rounds
3 Push-ups
5 Wall Squats
7 Sit-ups
9 Overhead Squats w/PVC
EMOM x5
Overhead Squat and Snatch Balance
1 Pausing Overhead Squat (2 second pause)
1 Snatch Balance
EMOM x6
Squat Snatch (3-3-2-2-1-1)
*start @65% and build
21-15-9
Squat Snatch (75/55)
Chest-to-Bar Pull-ups
3:00 Bike or Row
3 Rounds
3 Strict Pull-ups
5 Push-ups
7 Overhead Squats w/PVC
9 KB Swings
AMRAP 10
3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees
6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees
9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees
12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees
Continue to add (3) repetitions to each movement until the 10-minute cap
500m Row
2 Rounds
4 Squat thrusts
4 Plank Lunge w/Reach
8 Kip-Swings
8 KB Swings
12 Sit-ups
12 Overhead Squats w/PVC
For Time
3 Rounds
30/20 Cal Row
15 Push-Press (95/65)
5 Bar Muscle-ups
Conditioning
10 Min Recovery Row or Bike
500m Row
7 Plank Lunge w/ Reach
7 Walkouts
7 Air Squats w/ a Plate
250m Row
5 Plank Lunge w/ Reach
5 Walkouts
5 Air Squats w/ a Plate
EMOM x10
Odd – 4 Pause Front Squats (2 seconds in the bottom) @68-72%
Even – :30 Max Reps Kipping Handstand Push-ups
*Score Handstand Push-ups
Round and Round
3 Rounds (rotating)
Minutes 0-2 – 10 Hang Squat Cleans (135/95)
Minutes 2-4 – 20 Toes-to-Bar
Minutes 4-6 – 75 Double Unders
500m Row
15-12-9
Empty Barbell Good Mornings
Stiff leg Deadlifts
Abmat Sit-ups
Every 90 seconds
Deadlift
(3-1-3-1-3-1)
*Start the first set @ ~70% and increase each round
AMRAP 3:00 x 4 Rounds
AMRAP 3:
21 Deadlifts (155/105), 21 Hand-Release Push-ups
Max Cal Row in Time Remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135), 18 Hand-Release Push-ups
Max Cal Row in Time Remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155), 15 Hand-Release Push-ups
Max Cal Row in Time Remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185), 12 Hand-Release Push-ups
Max Cal Row in Time Remaining
*Score total calories
500m Row
2 Rounds
3 Push-ups
5 Wall Squats
7 Sit-ups
9 Banded Good Mornings
Then with an empty barbell and progressing to 45% of 1RM complete
2 Hang Snatch High Pulls + 2 Power Snatches
EMOM x6
Power Snatch
(3-3-2-2-1-1)
For Time
21-15-9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
500m Row
2 Rounds
4 Squat thrusts
4 Plank Lunge w/Reach
12 Sit-ups
12 Overhead Squats w/PVC
10 Wall Squats
2 Rounds for time
21 Overhead Squats (75/55)
21 Chest to Bar Pull-ups
21 Power Snatches (75/55)
21 Toes-to-Bar
Rx+ = 95/65
EMOM x10
Odd Minutes – 50 Double Unders
Even Minutes – Max Strict Handstand Push-ups