Strength: Overhead Squats 3-3-3-3
Workout: For Time
21-15-9 Handstand Push ups **RX+ Strict HSPU**
63-45-27 Wallballs RX(20lb/14lb, 10ft/9ft)
21-15-9 Toes To Bar
Workout: For Time!
Teams of 2
30 Power Clean + Jerk RX(135lb/95lb)
60 Lateral Burpees over Barbell
90/80 Calorie Echo/Row/Ski **Pick 1**
800m run **RX+ 1 Mile Run**
90/80 Calorie Echo/Row/Ski **Pick a different machine**
60 Lateral Burpees over Barbell
30 Power Clean + Jerk
Strength: Every 30 seconds for 10 Minutes
1 “Squat” Snatch **Increase weight throughout**
Workout: For Time
3 Rounds
45 Double unders
15 Front Squats RX(115lb/75lb)
then,
3 Rounds
45 Double Unders
15 Chest To Bar Pull Ups
Strength: Box Squats 3-3-3-3
Workout: For Time
10-8-6-4-2 Power Cleans RX(135lb/95lb) RX+(155lb/105lb)
2-4-6-8-10 Strict Pull ups RX+(Bar Muscle Ups)
200m Run
Workout: For Time
Teams of 2!
200m Farmers Carry RX(53lb/35lb KB)
16 D-Ball Over Barbell **On rack**
100 Stick Situps
100 Push ups
8 Rope Climbs
200m Farmers Carry
12 D-ball over Barbell
80 Stick Situps
80 Push ups
6 Rope Climbs
200m Farmers Carry
8 D-ball over Barbell
60 Stick Situps
60 Push ups
4 Rope Climbs
200m Farmers Carry
4 D-ball Over Barbell
40 Stick Situps
40 Push ups
2 Rope Climbs
Strength: Back Rack Reverse Lunges 18-16-14-12-10 *Total reps*
Workout: For Time!
40-30-20-10 Burpees to 6″ target
20-15-10-5 Power Snatches RX(95lb/65lb-115lb/75lb-135lb/95lb-155lb/105lb)
40-30-20-10 Air Squats
Workout: For Time!
Teams of 2
100ft Handstand Walk RX**25ft sections** RX+(50ft walk)
3000m/2600m Row
100/80 Cal. Echo Bike
100ft Handstand Walk **25ft Sections**
2000m/1800m Row
80/60 Cal. Echo Bike
100ft Handstand Walk **25ft Sections**
1000m/800m Row
60/40 Calorie Echo
Strength: Every 30 seconds for 10 Minutes
1 “Squat” Clean **Increase weight throughout**
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
27 Double Unders
21 Wallballs RX(20lb/14lb, 10ft/9ft)
15 Toes To Bar
9 Deadlifts RX(155lb/105lb)
Workout: For Time!
Teams of 2!
400m run BUY IN
40-30-20-10 Thrusters RX(75lb/55lb) RX+(95lb/65lb)
80-60-40-20 Calorie Row
40-30-20-10 Pull Ups RX+(Chest To Bar)
80-60-40-20 Calorie Echo
400m Run BUY OUT
Strength: Back Squats 3-3-3-3
Workout: For Time!
10 Power Snatch RX(115lb/75lb) RX+(135lb/95lb)
20 Lateral Burpees over Barbell
25m D-ball Carry RX(150lb/100lb) **Carry cannot be on the shoulder must hold in front of you**
8 Power Snatches
16 Lateral Burpees Over BB
25m D-ball Carry
6 Power Snatches
12 Lateral Burpees over BB
25m D-ball Carry
4 Power Snatches
8 Lateral Burpees over BB
25m D-ball Carry
2 Power Snatches
4 Lateral Burpees over BB
25m D-ball Carry