Strength: 3-4 Rounds For Quality
10 DB Seated Strict Press
20 Banded Tricep Ext.
10 DB Hammer Curls **Per side**
20 Ring Rows
Workout: For Time
25 Bench Press RX(135lb/95lb)
50 Situps
75ft D-Ball Carry
100m Sled Push *Heavy’ish*
75ft D-Ball Carry
50 Situps
25 Bench Press
Strength: “Squat” Snatch 2-2-2-2
Workout: NANCY
5 Rounds For Time
400m Run
15 Overhead Squats RX(95lb/65lb)
Workout: For Time
Teams of 2!
200 Double Unders
150 Calorie Row/Echo/Ski **Switch machines each set**
100 Toes To Bar
200 Double Unders
150 Calorie Row/Echo/Ski
100 Hang Power Cleans (RX 95lb/65lb)
200 Double Unders
150 Calorie Row/Echo/Ski
100 Deadlifts RX(95lb/65lb)
Strength: Back Squats 4×10
Workout: For Time
Teams of 2!
42 Thrusters RX(95lb/65lb)
42 Chest To Bar **RX+ 21 Bar Muscle Ups**
42 Lateral Burpees over Barbell
30 Thrusters
30 Chest To Bar **RX+ 15 Bar Muscle Ups**
30 Lateral Burpees Over Barbell
18 Thrusters
18 Chest To Bar **RX+ 9 Bar Muscle Ups**
18 Lateral Burpees Over Barbell
Strength: Deadlifts 3-3-2-2-1-1
Workout: For Time
50 Wallballs RX(20lb/14lb, 10ft/9ft)
40 Pull ups
30 DB Front Rack Lunges RX(50lb/35lb)
20 Burpees to 6″ Target
10 Rope Climbs
Strength: Strict Press 3-3-2-2-1-1
Workout: For Time
150m Farmers Carry RX(53lb/35lb KB)
750m Row
21 Bench Press RX(135lb/95lb) RX+(155lb/105lb)
100m Farmers Carry
500m Row
15 Bench Press RX(155lb/105lb) RX+(175lb/120lb)
50m Farmers Carry
250m Row
9 Bench Press RX(175lb/120lb) RX+(195lb/135lb)
Strength: Box Squats 3-3-2-2-1-1
Workout: For Time
80 Double unders
40 Situps
20 Thrusters RX(95lb/65lb) RX+(115lb/75lb)
60 Double unders
30 Situps
15 Thrusters
40 Double Unders
20 Situps
10 Thrusters
20 Double Unders
10 Situps
5 Thrusters
Workout: For Time!
Teams of 2!
80ft Handstand Walk *RX+ 120ft Handstand Walk* **20ft increments**
800m Run *RX+ 1 Mile Run*
100 Calorie Row
100 Calorie Echo Bike
800m Run *RX+ 1 Mile Run*
80ft Handstand Walk *RX+ 120ft Handstand Walk*
Strength: Tempo Pause Front Squats 3-3-2-2-1-1 **3 seconds down/ 1 sec Pause**
Workout: 12 Minute AMRAP
4 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
8 Box Jumps RX(24″/20″)
12 Toes To Bar
Extra Credit: 3-4 sets
15 Reverse Hypers
:30sec-:45sec Plank Hold **add plate if you can**
Strength: “Squat” Clean 5×2
Workout: For Time
5-10-15-20 Chest To Bar Pull Ups
10-20-30-40 Wallballs RX(10ft/9ft, 20lb/14lb)
Extra Credit: 3-4 Sets
15 Reverse Hypers
12-15 DB Lateral Raises
12-15 Rear Delt Flys