300M Row
12 MB Thrusters
12 MB Slam
300M Row
6e MB Lunge & OH Press
12 MB Clean
Power Clean and Push Jerk
4-8-12-16-12-8-4
– OH Squats (95/65)
– Toes-2-Bar
(RX+ – 115/75)
3 Min AMRAP
10 DB Front Squats
10 Burpees
10 Russian Twists (w/one DB or plate)
Rest 60 Seconds after each AMRAP.
???? Show up find out.
10 Situps
10 Wall Balls
10 Ball Slams
Run 100m
Rest 1 Minute
x7
Athlete to look at time after 100m run then rest one minute before starting next round.
Record time at end of round 8.
20 minute Time Cap including Rest
30 MB Toe Taps
20 MB RDL
10 MB Squat
30 MB Side-2-Side Taps
20 MB OH Swings
10 MB Cleans
10EMOM
– 5 Power Cleans (135/95) + 5 PullUps (Rx+ 165/115)
Forearm smash
Lay at wall with feet up
Optional – OH Lunge 3x6e
Full Body
2 Rounds:
5 each leg Lateral Box Step Ups
10 Squat Press Out (Hold plate at chest, push away as you descend)
10 Groiners Each Side
10 Minute EMOM, alternate movement on each minute
3 Rounds Not For Time
100ft Farmer Carry Left (heavy)
100ft Farmer Carry Right
30 Second Front Rack Hold (Heavy Med Ball, Barbell, Stone)
Mark weight of Farmer carry. Put Front Rack Weight in notes
2 Rounds:
– 60 Jump Rope
– 30 Russian Twist
– 15 Bent Over Row + Shoulder Press
Full Squat
Equal Work to Rest Ratio
4 Rounds or 20 minute time cap
Row 300m
Rest
Run 200m
Rest
Record Overall time (not including last rest time. Note fastest 300m and 200m)
1 – 16 Alt Forward Lunge
2 – 12 Squat Jumps
3 – 8 Ring Rows
Rest 1 Min
x3
400M Med Ball Run (20/14) Rx+ 40/30
30 Push Press
(115/75)
40 Wall
Balls (20/14) (Rx+ 20 2 for 1 wallballs)
400M Med Ball Run
800m Run
5 Rounds
8 Pullups
20 Squats
1000m Row
200M Row
:15 I Hold + 15 I Raises
10 MB Squat
300M Row
:15 Y Hold + 15 Y Raises
10 MB Squat & Press Out
400M Row
:15 T Hold + 15 T Raises
10 MB Thrusters
STRICT
Deficit or Banded for perfect form
500M Row
25 Thruster (95/65)
25 Burpee Box Jumps (24/20″)
25 Front Squat (same)
500M Row
Stagger start if needed
Couch Stretch
Optional – Lateral Step Ups 5x6e (weighted or unweighted) + Bar Hang 4x:30
