Power Clean +
Hang Squat Clean +
High Hang Squat Clean
30 – 20 – 10
Dumbbell Bench Press
Bicep Curl with Bar
Box Step-up with Bar
Weighted Good Morning with Bar
Bar Movements:
L1: 35/15
L2: 45/35
L3: 75/45
DB Movements:
L1: 40/20+
L2: 50/35+
L3: 65/45+
For Time:
L1: 1000 M Row
L2: 800 M Run, 30 Mountain Climber
L3: 800 M Run with Vest, 40 Mountain Climber
30 Minute Time Cap (Not including finisher)
4 Rounds:
5 Tire Flip
100 M OH KB carry or DB
20 pull-up (ring row or bar row pull-up)
30 Box Jump
40 Air Squat
500 M Row
L1 = 3 rounds , Ring Row or Bar Row Pull
Finisher
4 Rounds:
30 sec L hold (L1: plank 1 min)
15 V-sit
30 Mountain climber
12 Minute AMRAP:
2-Way Sled Push (3×45/2×45)
4 Turkish Get-up (2/2)
4 Muscle up
L1: 10 Ring Dips
4 Rounds For Time:
10 Calorie Bike
15 Front Squat
20 Sit-up
L1: 45/35 or Goblet Squat (G/Y)
L2: 95/65
L3: 135/95, GHD only
10 Minute EMOM
Shoulder to Overhead
L1: 6 reps, 95/65
L2: 8 reps, 135/95
L3: 10 reps, 155/105
30 Thruster*
400 M Run
20 Thruster*
400 M Run
10 Thruster*
400 M Run
*Weight increases as reps decrease.
L1: Dumbbell
L2: 65/45, 75/55, 95/65
L3: 95/65, 115/75, 135/95
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
L3 will do Annie twice
50-40-30-20-10
Double-unders
Sit-ups
50-40-30-20-10
Double-unders
Sit-ups
12 Minute AMRAP:
100 M Farmer Carry
2 Rope Climb
2 Turkish Get-up (1R/1L) with DB
L1: B/P, 30/20
L2: G/Y, 50/35+
L3: R/G, 60/45+
4 Rounds:
10 Calorie Bike
15 Bench Press
20 Toes to Bar
L1: 95/65
L2: 135/75
L3: 185/85
3 Rounds*
200 M Sled Pull (3×45/2×45)
20 DB Thruster
1 Minute Battle Rope
20 Russian Twist with ball
20 Sit-up or GHD
L2: 25/35+
L3: 4 Rounds*, 35/55+
3 Rounds*
200 M Sled Pull (3×45/2×45)
20 DB Thruster
1 Minute Battle Rope
20 Russian Twist with ball
20 Sit-up or GHD
L2: 25/35+
L3: 4 Rounds*, 35/55+
10 Minute EMOM:
3 Shoulder to Overhead
L1: 95/65
L2: 135/95
L3: increase weight every 2 min
1: 135/95
2: 145/105
4: 155/115
6: 165/125
8: 185/135
3 Rounds*:
4/2 Ring Muscle Up
15 Back Squat
15 Calorie Row
L1: 10 Ring Dips, 95/65
L2: 4/2 Ring MU, 135/95
L3, *4 Rounds, 6/3 Ring M, 155/115