Strength: 10 Minute EMOM (Every Minute On the Minute)
1 Hang “Squat” Clean + 1 Front Squat **Increase weight throughout EMOM**
Workout: For Time
21 Deadlifts RX(185lb/135lb) RX+(225lb/155lb)
42 Wallballs RX(20lb/14lb, 10ft/9ft)
21 Toes To Bar
15 Deadlifts RX(205lb/145lb) RX+(255lb/175lb)
30 Wallballs
15 Toes To Bar
9 Deadlifts RX(225lb/155lb) RX+(275lb/195lb)
18 Wallballs
9 Toes To Bar
Strength: Back Rack Lunges 5×10 **Total reps**
Workout: 12 Minute AMRAP
3 Wall Walks
6 Power Cleans RX(135lb/95lb)
9 Box Jumps RX(24″/20″)
12 Air Squats
Strength: Strict Press 10-8-6-4-2
Workout: For Time
21 Bench Press RX(135lb/95lb)
42 Calorie Row or Ski
63 Situps
15 Bench Press RX(165lb/115lb)
30 Calorie Row or Ski
45 Situps
9 Bench Press RX(185lb/135lb)
18 Calorie Row or Ski
27 Situps
Strength: Deadlifts 5×2 75%-80%
Workout: For Time
20 Pull ups
2 Rounds
30 Double Unders
10 Front Squats RX(95lb/65lb)
then,
15 Chest To Bar
2 Rounds
30 Double Unders
10 Front Squats RX(95lb/65lb)
10 Bar Muscle Ups
2 Rounds
30 Double Unders
10 Front Squats RX(95lb/65lb)
Workout: Teams of 2!
100 Step ups BUY IN RX(24″/20″) **No weight**
80-60-40-20 Calorie Row/Echo/Ski
40-30-20-10 Hang Power Clean + Jerk RX(75lb/55lb) RX+(95lb/65lb)
200m Run
100 Step ups BUY OUT
Strength: Find a max on Back Squat 3-3-2-2-1-1-1-1
Workout: For Time
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
20 Toes To Bar
40 Wallballs RX(20lb/14lb, 10ft/9ft)
20 Toes To Bar
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
Strength: Front Squats 5-4-3-2-1
Workout: For Time
20 Burpees to 6″ target
20 Thrusters RX(75lb/55lb)
100m Run **Parking lot white line and back**
15 Burpees to 6″ target
15 Thrusters RX(95lb/65lb)
100m Run
10 Burpees to 6″ target
10 Thrusters RX(115lb/75lb)
100m Run
5 Burpees to 6″ target
5 Thrusters RX(135lb/95lb)
100m Run
Workout: Teams of 2!
10 D-Ball to Shoulder BUY IN RX(150lb/100lb)
2 Rounds
20 Bench Press RX(155lb/105lb) RX+(185lb/135lb)
40 Calorie Echo Bike
60 Strict Situps
then,
10 D-Ball To Shoulder
2 Rounds
20 Bench Press RX(155lb/105lb) RX+(185lb/135lb)
40 Calorie Echo Bike
60 Strict Situps
10 D-Ball To Shoulder BUY OUT
Strength: Deadlifts 5×3 70%-80%
Workout: For Time
21-15-9
Strict Pull ups
Strict Press RX(75lb/55lb) RX+(95lb/65lb)
84-60-36 Double Unders
Workout: For Time!
Teams of 2
30 Power Snatches RX(95lb/65lb) RX+(135lb/95lb)
60 Box Jump Overs RX(24″/20″)
90 Calorie Row/Echo/Ski
20 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
40 Box Jump Overs RX(24″/20″)
60 Calorie Echo/Ski/Row
10 Power Snatches RX(135lb/95lb) RX+(175lb/125lb)
20 Box Jump Overs
30 Cal Ski/Row/Echo