Strength: 3-4 sets
10 DB Seated Press
15-20 Banded Tricep Ext.
10-15 Barbell Curls
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
21-15-9 KB Russian Swings RX(53lb/35lb)
42-30-18 Situps
21-15-9 Cal. Echo/Bike erg
Strength: Back Rack Reverse Lunges 8-6-4-2 **Per leg, increase weight throughout**
Workout: For Time!
10-8-6-4-2-4-6-8-10 Pull ups **RX+ Chest To Bar**
10 Wallballs RX(20lb/14lb, 10ft/9ft)
10-8-6-4-2-4-6-10 Burpees to 6″ Target
Workout: Teams of 2!
800m Run **RX+ 800m Sandbag run**
2000m/1600m Row
120ft Handstand Walk *30ft sections* **RX+ 180ft Handstand Walk**
80/60 Calorie Echo Bike
120ft Handstand Walk **RX+ 180ft Handstand Walk**
2000m/1600m Row
800m Run **RX+ 800m Sandbag Run**
Strength: Back Squats 3×3 @ 80%-85%
Workout: For Time
15-10-5 Power Clean + Jerk RX(135lb/95lb)
30-20-10 Toes To Bar
45-30-15 Air Squats
Strength: Deadlifts 5×3 @ 70%-80%
Workout: For Time
10-8-6-4-2 Alternating Single Arm DB Devil Press RX(50lb/35lb)
5-4-3-2-1 Shuttle Run **25m per**
10-8-6-4-2 Box Jumps RX(24″/20″) RX+(30″/24″)
Workout: Teams of 2!
50-40-30-20-10 Bench Press RX(135lb/95lb) RX+(155lb/105lb)
50 Calorie Echo/Ski/Row
50m-40m-30m-20m-10m Sled Push **Light/Moderate**
50 Situps
Strength: Every 30 seconds for 10 Minutes
1 Power Snatch **Increase throughout**
Workout: For Time
3 Rounds
10 Pull ups
10 Thrusters RX(95lb/65lb)
2 Rounds
10 Chest To Bar
10 Thrusters RX(95lb/65lb)
1 Round
10 Bar Muscle Up
10 Thrusters RX(95lb/65lb)
Strength: 12 Minute EMOM(Every Minute On the Minute)
1 Hang Power Clean + 1 Power Clean **Increase weight throughout EMOM**
Workout: For Time!
800m Run BUY IN **RX+(1 Mile Run BUY IN)
50 Toes To Bar
50 Burpees to 6″ Target
50 Back Rack Lunges RX(95lb/65lb)
Strength: Back Squats 4×2@ 80%-85%
Workout: For Time
25-50-75 Double Unders
15-30-45 Wallballs RX(20lb/14lb, 10ft/9ft)
5-10-15 Handstand Push ups *RX+ Strict HSPU*
Strength: Front Squats 6-6-4-4-2
Workout: For Time
400m Run
21 Hang Power Cleans RX(95lb/65lb) RX+(115lb/75lb)
7 Burpee Bar Muscle Ups
15 Hang Power Clean RX(115lb/75lb) RX+(135lb/95lb)
5 Burpee Bar Muscle Ups
9 Hang Power Clean RX(135lb/95lb) RX+(155lb/105lb)
3 Burpee Bar Muscle Ups
400m Run