Strength: Back Squats 2×5 @ 75%, 2×3 @ 85%, 1×1 @ 95%
Workout: For Time
63 Double Unders
21 Thrusters RX(95lb/65lb)
7 Bar Muscle Ups
45 Double Unders
15 Thrusters RX(115lb/75)
5 Bar Muscle Ups
27 Double Unders
9 Thrusters RX(135lb/95lb)
3 Bar Muscle Ups
Strength: 3-4 Working sets
8-10 Ring Dips/Stationary dips
8-10 Supinated Barbell Bent Rows
8-10 DB Hammer Curls
Workout: 8 Rounds For Time! **Partner 1 completes 1 full round before partner 2 goes**
Teams of 2
12/10 Calorie Row/Echo **Switch every round**
8 Box Jumps RX(24″/20″)
4 D-Ball To Shoulder RX(150lb/100lb) **Alternate Shoulders each rep**
Strength: Strict Press 4×3
Workout: 20 Rounds For Time
5 Toes To Bar
3 Burpees to 6″ target
1 Power Snatch RX(135lb/95lb) RX+(165lb/115lb)
Strength: 14 Minute EMOM (Every Minute On the Minute)
1 Power Clean + 1 Front Squat + 1 Push Jerk **Increase weight throughout**
Workout: Teams of 2
10 Minutes To accumulate max cals on Rower **each partner spends 1 minute on machine then rotate**
2 Minute rest,
10 Minutes to accumulate max cals on Echo **each Partner spends 1 minute on machine**
**Score will be total cals on both machines**
Workout: For Time!
Teams of 2
1 Mile run *Together*
20 Rounds
10 Pull ups
20 Push ups
30 Air Squats
40 Situps
1 Mile run *Together
Workout: 37 Minute CAP!
Teams of 2
60 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
120 Toes To Bar
180 Burpees to 6″ target
Max Cals with remaining Time ***Must switch machines every 80 calories***
Strength: Pause Bench Press 3-3-3-3
Workout: For Time
21 American KB Swings BUY IN RX(50lb/35lb) RX+(70lb/53lb)
3 Rounds
40 Situps RX+(Strict Situps)
30 Step ups RX(24″/20″) *No weight*
20m D-ball Carry RX(150lb/100lb)
21 American KB Swings BUY OUT
Strength: Every 20 seconds for 10 Minutes
1 “Squat” Clean **Increase weight throughout**
Workout: For Time
75 Double unders BUY IN,
42-30-18 Wallballs RX(20lb/14lb)
21-15-9 Pull ups
then,
75 Double Unders BUY IN,
21-15-9 Handstand Push ups
42-30-18 Air Squats
75 Double Unders BUY OUT
Strength: Back Squats 2×5 @ 75%, 2×3 @ 80%, 1×1 @ 85%
Workout: 2 Rounds For Time
21-15-9
Alternating DB Snatches RX(50lb/35lb)
Calorie Echo, Row, Ski **alternate machines each set**
Strength: 3-4 Working sets
8 Barbell Curls + 10 Lateral Raises + 15 Banded Tricep ext
Workout: For Time
30 Strict Situps
10-8-6-4-2 Bench Press RX(155lb/105lb) RX+(185lb/135lb)
30m Sled Push **Moderate**