Strength: Back Rack Reverse Lunges 5×10 **Total reps**
Workout: 12 Rounds For Time
5 Pull Ups **RX+ Chest To Bar Pull Ups **
3 Handstand Push ups **RX+ Strict HSPU**
1 Power Clean RX(185lb/135lb) RX+(205lb/155lb)
Strength: 12 Minute EMOM (Every Minute On the Minute)
10 Double Unders **RX+ 20 Double Unders**
+
2 Power Snatches **Increase weight every 3 minutes**
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
21 Wallballs RX(20lb/14lb, 24″/20″)
14 Toes To Bar
7 Box Jumps RX(24″/20″) **Step down every rep**
Strength: Push Jerk 3-3-3-3
Workout: For Time
42 Push Ups BUY IN
21-15-9
Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
Toes To Bar
42 Push Ups BUY OUT
Strength: 4 Working Sets!
10 DB Seated Military Press
10 Reverse Grip Bent Rows
20 Banded Tricep ext.
90 second rest in between super set
Workout: 4 Rounds For Time
50ft D-ball Carry ***cannot rest on shoulders***
25 Strict Situps
50m Sled Push **Heavy but steady movement, shouldnt have to break**
2 Rope Climbs
Strength: Pause Back Squats 3-3-3-3 **1 second pause**
Workout: 13 Minute AMRAP (As Many Rounds As Possible)
90 Double Unders
60 Wallballs RX(20lb/14lb, 10ft/9ft)
30 Deadlifts RX(135lb/95lb)
Workout: For Time!
Teams of 2!
1200m Run **Together**
50 DB Hang Power Clean + Jerk RX(50lb/35lb)
50 Burpee BJ Overs RX(24″/20″)
150/120 Calorie Row/Echo
50 DB Hang Power Clean + Jerk
50 Burpee BJ Overs
150/120 Calorie Echo/Row
1200m Run
Strength:
4 Minute EMOM (Every Minute On the Minute)
1 Hang “Squat” Snatch + 1 “Squat” Snatch **50%-60%**
1 Min rest,
4 Minute EMOM (Every Minute On the Minute)
2 “Squat” Snatches **70%-80%
1 Min rest,
4 Minute EMOM (Every Minute On the Minute)
1 “Squat” Snatch **90%-100%+**
Workout: For Time
9-15-21-15-9 Thrusters RX(75lb/55lb) RX+(95lb/65lb)
3-6-9-6-3 Bar Muscle Ups
Strength: 2 Front Squats + 1 Split Jerk x5 sets
Workout: For Time
Teams of 2!
30-20-10 Power Snatches RX(115lb/75) RX+(135lb/95lb)
45-30-15 Bar Facing Burpees
60-40-20 Toes To Bar
Strength:
10-8-6-4-2 Strict Press
10-8-6-4-2 DB Bent Rows
10-8-6-4-2 DB Hammer Curls **Each arm**
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Floor Press RX(135lb/95lb)
20-18-16-14-12-10-8-6-4-2 Medball Situps
10-9-8-7-6-5-4-3-2-1 Calorie Echo Bike
Strength: Back Squats 3-3-3-3
Workout: For Time
3-6-9-12-9-6-3 Power Cleans RX(135lb/95lb)
6-12-18-24-18-12-6 Step Ups RX(24″/20″) **only Bodyweight no DB’s**
3-6-9-12-9-6-3 Strict Pull Ups