Strength: Back Squats 5×3
Workout: For Time
Teams of 2!
30-20-10 Synchro Burpees to 6″ Target
60-40-20 Pull Ups
30-20-10 Power Snatches RX(135lb/95lb) RX+(135lb-165lb-185lb Men) (95lb-115lb-135lb Ladies)
Strength: 3-4 working sets
8-10 DB Bench Press
+
10-12 Supinated Barbell Bent Rows
+
12-14 Banded Kickbacks
Workout: For Time
3 Rounds
21 Medball Situps RX(20lb/14lb)
15/12 Calorie Echo Bike
9 Crossovers RX+(unbroken or start back at 1)
then,
3 Rounds
21 V-ups
15/12 Calorie Echo
9 Crossovers RX+(unbroken or start back at 1)
Workout: For Time!
Teams of 2
2000m/1800m Row
800m Run **RX+ run with Sand Bag**
2000m/1800m Row
8 Rope Climbs
2000m/1800m Row
800m Run **RX+ Run with Sand Bag**
2000m/1800m Row
***If the ropes are all taken Move onto the next movement till ropes open up***
Strength: Back Rack Reverse Lunges 20-18-16-14-12-10 **Total reps**
Workout: For Time
5 Wall Walks BUY IN
21 Deadlifts RX(165lb/115lb) RX+(205lb/145lb)
15 Handstand Push ups **RX+ Strict Handstand Push ups**
9 Bar Muscle ups
5 Wall Walks
9 Bar Muscle ups
15 Handstand Push ups **RX+ Strict HSPU*
21 Deadlifts
5 Wall Walks BUY OUT
Strength: Thrusters **Off rack** 8-6-4-2-2
Workout: For Time
1-2-3-4-5-6-7-8-9-10 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
10 WallBalls RX(20lb/14lb, 10ft/9ft)
1-2-3-4-5-6-7-8-9-10 Toes To Bar
Strength: Pause Back Squats 5-5-3-3-3
Workout: For Time
30-20-10 Alternating DB Snatches RX(50lb/35lb)
15-10-5 Box Jumps RX(24″/20″)
30-20-10 Toes To Bar
Strength: 14 Minute EMOM (Every Minute On the Minute)
EVEN: 20ft Handstand Walk or 3-5 Wall Walks
ODD: 15-20 Situps
Workout: For Time
15-12-9-6 Ring/ Stationary Dips **RX+ Muscle up to dips**
30-24-18-12 KB Russian Swings RX(53lb/35lb)
200m Run
Workout: For Time!
Teams of 2
3000m/2500m Row
150/120 Calorie Echo
100m Sled Push RX(4x55s, 4x45s)
150/120 Calorie Echo
3000m/2500m Row
Strength: 2 Hang Power Cleans + 1 Push jerk x7 sets
Workout: CF OPEN 12.1
7 Minutes of burpees to 6″ target
Extra Credit: 4-5 Rounds For Quality
15 GHD Situps
3 Rope Climbs
15/12 Calorie Echo Bike
Strength: 12 Minute EMOM (Every Minute On the Minute)
Min 0-3, 3 Power Snatches
Min 4-7, 2 Power Snatches
Min 8-11, 1 Power Snatch
***Increase weight throughout**
Workout: For Time
60-40-20 Wallballs (RX 20lb/14lb)
15 Toes To Bar
120-80-40 Double Unders