5 Rounds
100m Empty Sled Push
Row 100m
4 Lateral Burpees over Rower
On a 22 Minute Running Clock:
5 Rounds
100m Empty Sled Push
10 Hang Split Snatches (75/55lbs)*
10 Push Ups
-Then-
Find a 1RM Split Jerk in the remaining time (from the rack)
*athletes must alternate the forward leg in the Split Snatch on every rep.
1 Rep Max from the rack
2:00 Banded Glute Activation Steps
1:00 Alternating Spiderman Lunges
1:00 Inch Worms
-Then_
4 Rounds with a Partner
400m Row*
200m Run (together)
*Partner split evenly switching every 200m on the row
With a Partner, 5 rounds of:
P1: 400m Run
P2: 500/450m Row
-Then-
P1: 500/450m Row
P2: 400m Run
Rest 2:00*
*2:00 Rest starts when slowest partner finishes their work.
1:00 Hang from Pull Up Bar
20 Plank Transitions
-Then-
EMOM 4:00 (both movements performed in the same minute
8 KB Taters
6 Burpees over KB
Every 2:30 for 15 Minutes (6 sets)
1 Hang Squat Clean + 2 Front Squats + 1 Hang Squat Clean
Aim to begin at around 65% of your 1RM Clean and build each set. Go AHAP!
AMRAP 6 Minutes
30 Hang Squat Cleans (115/80lbs)
100′ Handstand Walk*
*5′ = 1 Rep (20 reps per 100′)
5:00 Bike, Row or Run
-Then-
2 Rounds
10 Lunges with plate OH
:30 Handstand Hold
5 Burpee Broad Jumps
RX+
AMRAP 1:30 x 4
Max Sets of 1-5 UB Deficit HSPU (4/3″)
Rest 1:30
RX
AMRAP 1:30 x 4
Max Sets of 1-5 UBHSPU
Rest 1:30
SCALED
AMRAP 1:30 x 4
Sets of 5 Seated DB Strict Press
Rest 1:30
The goal is to perform 2-5 sets per AMRAP (or 2-25 reps per AMRAP)
9 Bar Facing Burpees
10 Clean & Jerks (155/105lbs)
15 Bar Facing Burpees
10 Shoulder to OH (155/105lbs)
21 Bar Facing Burpees
10 Rounds:
10 Wallballs (20/14#)(10/9′)
10 Air Squats
10 Sit Ups
10 Shuttle Runs (1 shuttle = 25′)
10 DB or Bar STOH (100/70#)
10 Kettlebell Swings (20/16kg)
10 Lunges
10 Knee Raises
10 Calories on Machine
10 BentRows (100/70#)
10 Rounds:
10 Wallballs (20/14#)(10/9′)
10 Air Squats
10 Sit Ups
10 Shuttle Runs
10 DB or Bar STOH (100/70#)
10 Kettlebell Swings (24/16kg)
10 Lunges
10 Toes to Bar
10 Calories on Machine
10 Upright Rows (100/70#)
Pigeon Stretch 2:00/side
Twisted Cross 1:00/side
-Then-
Alternating EMOM 8:00 (with partner)
1 – 5 Burpee Pull Ups
2 – 5 Light Farmer’s Carry Shuttles
Choose 1 based on capacity
RX+ Capacity
AMRAP 4 Minutes x 2
5 UB Bar Muscle Ups
4 UB Bar Muscle Ups
3 UB Bar Muscle Ups
Rest 2:00 between AMRAPs
RXCapacity
AMRAP 4 Minutes x 2
3 Bar Muscle Ups
Rest :15 or more
2 Bar Muscle Ups
Rest :15 or more
1 Bar Muscle Ups
Rest :15 or more
Rest 2:00 between AMRAPs
Pulling Strength Development
EMOM 4 Minutes
1 Big Set of Banded Strict Pull Ups
Rest 2:00
EMOM 4 Minutes
1 Big Set of Ring Rows
AMRAP 12 Minutes with a Partner
P1: 100m Farmer’s Carry (30s-100s)
P2: Max Push Ups
Partners switch movements after each Farmer’s Carry.
Score is team’s total push up reps
2 Rounds with a partner (2 each)
Partner 1 – Bike at Sustain Pace
Partner 2 – 10 Lunges, 15 Hollow Rocks, 15 Air Squats
From 0-15:00
Find a 1RM Back Squat
Rest from 15:00-20:00
1 Max Rep Set @ 85-95%
At 25:00
1 Max Rep Set @ 80-90%
All % based on 1RM or heavy single established today.
Weight Selection Guidelines
– 1RM = Go for broke if you’re feeling good, find a heavy single for the day if not.
– 85-95% = weight you could do 3-6 reps at
– 80-90% = weight you could do 5-10 reps at
Enter reps performed:
@ 85-95% (rd 1)
@ 80-90% (rd 2)
Teams of 3, each starting at a different station:
EMOM 9 Minutes, alternating (3 each)
– :45 Double KB Front Rack Hold
– :45 Dead Hang From Pull Up Bar
– 10-20 Hip Extensions
2 Rounds with a partner (2 each)
Partner 1 – Bike at Sustain Pace
Partner 2 – 10 Lunges, 15 Hollow Rocks, 15 Air Squats
From 0-15:00
Find a 1RM Back Squat
Rest from 15:00-20:00
1 Max Rep Set @ 85-95%
At 25:00
1 Max Rep Set @ 80-90%
All % based on 1RM or heavy single established today.
Weight Selection Guidelines
– 1RM = Go for broke if you’re feeling good, find a heavy single for the day if not.
– 85-95% = weight you could do 3-6 reps at
– 80-90% = weight you could do 5-10 reps at
Teams of 3, each starting at a different station:
EMOM 9 Minutes, alternating (3 each)
– :45 Double KB Front Rack Hold
– :45 Dead Hang From Pull Up Bar
– 10-20 Hip Extensions
In Teams of 4 Rotate Stations Every 1:00 for 12:00 (3 rounds each movement):
1 – Row
2 – 10 Band Pull Aparts + Dead Hang in remaining time
3 – 15 Light KB Swings
4 – 10 A-Frame Toe Touches + Plank in remaining time
Teams of 4
EMOM 32 Minutes (8 rounds each), switching every minute:
– 1:00 Max Calorie Row
– Rest
– 20 DB Snatches (20-60lbs)
– Rest
Athletes will enter their max calories from each round. Snatches do not count toward score.