Strength: Tempo Back Squats 4×3 **3 seconds down**
Workout: For Time
100 Double unders
50 Wallballs RX(20lb/14lb, 10ft/9ft)
50 Burpees to 6″ target
100 Double unders
Workout: 35 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
400m Run **Together**
50 Toes To Bar
400m Run
50 Handstand Push ups
400m Run
50 Power Cleans RX(135lb/95lb)
400m Run
50m Sled Push
Strength: Pause Front Squats 5×2 **1 second pause**
Workout: For Time
10-8-6-4-2 Bar Muscle ups
20 Air Squats
10-8-6-4-2 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
Strength: Back Squats 4-4-3-3-2-2
Workout: 5 Rounds For Time
5 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
10 Pull ups **RX+ 10 Chest To Bar**
15 Wallballs RX(20lb/14lb, 10ft/9ft)
Strength: 4-5 sets
10 DB Bench Press
10 Barbell Curls
10 Ring, Box, Stationary Dips
Workout: 3 Rounds For Time
20 Back Rack Lunges RX(95lb/65lb) **Off Rack**
20 Deficit Push ups RX(55lb/45lb plates)
20 Russian KB Swings RX(53lb/35lb)
20 Medball Situps RX(20lb/14lb)
Workout: Teams of 2!
120/100 Calorie Row/Echo/Ski
2 Rounds
10 Wall Walks
20 Power Snatches RX(115lb/75lb)
30 DB Step Ups RX(1 DB 50lb/35lb)
then
120/100 Calorie Ski/Echo/Row
then,
2 Rounds
10 Chest Facing Handstand Push ups
20 Power Snatches RX(135lb/95lb)
30 Box Jumps RX(24″/20″)
then,
120/100 Calorie Row/Echo/Ski
Strength: Front Squats 4-4-3-3-2-2 **Increase weight throughout**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
9 Toes To Bar
7 Burpees to 6″ Target
5 “Squat” Cleans RX(135lb/95lb)
Strength: For Quality
10-9-8-7-6-5-4-3-2-1 Bench Press **Increase throughout if you like**
+
10 Ring Rows *Per round*
Workout: For Time
100m Farmers Carry BUY IN (RX 53lb/35lb)
3 Rounds
10 Calorie Echo Bike
30 Medball Situps RX(20lb/14lb)
10 Burpees to 6″ target
100m Farmers Carry BUY Out
Strength: Push Jerk 3-3-2-2-1-1-1
Workout: For Time
15 Back Squats BUY IN RX(135lb/95lb) RX+(165lb/115lb) **From the ground**
10-8-6-4-2 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
20-16-12-8-4 Toes To Bar
15 Back Squats BUY OUT
Workout: Teams of 2
3000m/2500m Row or Ski
120/100 Calorie Echo
3000m/2500m Ski or Row
**Must also accumulate 400 for RX or (RX+500) total step ups (20″ Box) no weights**
**Partner 1 Row or skis as Partner 2 does step ups, can switch whenever you want keep an ongoing total on step ups. If you complete step ups before finish cals. you can completely rest**