3 Rounds
200m Run
8 Push-ups
8 Sit-ups
8 Wall-facing Overhead squats
Burgener Warm-up
5 Rounds
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
2 Sets
15 Dumbbell Push-ups
:30 Barbell Overhead Hold
100m Double KB Front Rack Carry
then
50 Band Pull-aparts
2 Rounds
1:00 Row or Bike
5 Kip Swings
10 Push-ups
15 Air Squats
Foam Roll Thoracic/Lats
Foam Roll Quads/Adductors
Distance
Farmer’s Carry (70/53)
Sled drag (bodyweight)
Sled Push (1/2 bodyweight)
*5 min at each station
** Distance measured in 50m increments
3 Rounds
30 Single Unders
15 Good Mornings
15 Sit-ups
5 Scap retractions
5 Box Jumps
Burgener Warm-up
EMOM x 6
1 – 8 Hang Squat Cleans + 3 Push Jerks
2 – 7 Hang Squat Cleans + 4 Push Jerks
3 – 6 Hang Squat Cleans + 5 Push Jerks
4 – 5 Hang Squat Cleans + 6 Push Jerks
5 – 4 Hang Squat Cleans + 7 Push Jerks
6 – 3 Hang Squat Cleans + 8 Push Jerks
AMRAP 7
Wall Balls (20/14)
EMOM – 5 Power Cleans (135/95)
*Score total Wall Ball reps
500m Row
25’ Stiff legged bear crawl
25’ Inchworms
25’ Plank Lunge
25’ Burpee broad jump
Strict Handstand Push-ups
Set 1 – 2 HSPU
Set 2 – 4 HSPU
Set 3 – 6 HSPU
Set 4 – 4 HSPU
Set 5 – 2 HSPU
Rest no more than :30 between sets
For Time
25/20 Cal Row
800m Run
30 Kettlebell Swings (70/53)
20 Burpees over KB
400m Run
3 Rounds
5 slow kip swings
5 pull-ups
5 walkouts
5 wall facing OHS w/PVC
Burgener Warm-up
Power Snatch + Overhead Squat + Squat Snatch
0:00… 1 Rep @ 55%
1:00… 1 Rep @ 60%
2:00… 1 Rep @ 65%
3:00… 1 Rep @ 55%
4:00… 1 Rep @ 60%
5:00… 1 Rep @ 65%
6:00… 1 Rep @ 55%
7:00… 1 Rep @ 60%
8:00… 1 Rep @ 65%
AMRAP 15
60 Double Unders
200m Run
10 Overhead Squats (135/95)
Rx+ (155/105)