2:00 Row/Run
10 Samson Stretch ea side
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squat
Burgener’s Warm-up
1 Power Snatch
(Start @ 50% and build)
AMRAP 17
20 Calorie Row
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14)
3:00 Bike/Row/Run
6 Plank Lunges
6 Bootstrappers
10 Overhead Squats
30 second Samson Stretch
3:00 Pigeon Pose (ea side)
Front Squats
1 – 3 Front Squats @ 82%
2 – 1 Front Squat @ 87%
3 – 3 Front Squats @ 82%
4 – 1 Front Squat @ 90%
5 – 3 Front Squats @ 82%
6 – 1 Front Squat @ 93%
7 – 10 Back Squats @ 78% (based on Front Squat)
Kipping (Bar or Ring)
or
Weighted Pull-ups (Bar of Ring)
500m Row
3 Rounds
:20 Seconds Samson Stretch
:20 Seconds Sit-ups
:20 Air Squats
1 Round
10 Box Jumps
15 Supermans
1 Complex Every 6 min x 5
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk
3 Rounds
200m Run
5 Kip Swings
10 Push-ups
15 Sit-ups
Minutes 0-4
Handstand Floater Practice
Minutes 4-8
5 Ring Rows
5 Strict Ring Dips
Minutes 8-12
5 Deficit Push-ups
10 Banded Good Morning
AMRAP 4 x 3
AMRAP 4
Run 400m
27 Burpees
27 Chest-to Bar Pull-ups
Rest 4:00
AMRAP 4
Run 200m
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4
Run 100m
15 Burpees
15 Pull-ups
3 Rounds
200m Run
10 Bootstappers
10 Plank Lunges
10 Hollow Rocks
10 Superman Rocks
10 Russian KB Swings
10 Goblet Squats
Squat Wave
Wave #1
Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
Set #2 – 3 Back Squats @ 78% of 1RM Back Squat
Set #3 – 1 Back Squats @ 83% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 78% of 1RM Back Squat
Set #5 – 3 Back Squats @ 83% of 1RM Back Squat
Set #6 – 1 Back Squats @ 88% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 83% of 1RM Back Squat
Set #8 – 3 Back Squats @ 88% of 1RM Back Squat
Set #9 – 1 Back Squats @ 93% of 1RM Back Squat
Set #10 – 15 Front Squats @ 54% of 1RM Back Squat
*Score 1 Rep Back Squat in Wave 3
2 Rounds
100m KB Front Rack Carry (53/35)
40 Banded Pull-aparts
40 AbMat Sit-ups