In Teams of Two,
30 Minute AMRAP
50 Box Jump Over
30 Hang Clean
20 Bar Muscle-ups
30 Handstand Push-Up
50 Burpees
L1: 45/35; 40 Ring Rows or Jumping Pull-ups; Push-ups
L2: 115/85
L3: 155/105
Negative Ring Muscle-ups
5 x 1 rep
Rest as needed between reps
For time
150-100-50 Double-unders
50-30-10 Cal Row/Echo
50-30-10 DB Snatch
L1: 100-75-50 Single under
30-20-10 Cals
30-20-10 DB Snatch @ 25/15lbs
L2: 75-65-55 Double under
DB Snatch @ 35/25lbs
L3: DB Snatch 50/35lbs
Power Conditioning
EMOM 9 minutes
Min 1: 10 Cal Row @damper 10 + hard
Min 2: 4 Tall box jumps
Min 3: 10 Band resisted jumping squats
3 Rounds for time:
400m Run
30 Toes to Bar
2 minute max KB Swing
6 x 2 singles – no cycling reps
30-20-10
Back Squats
Cal Row
L1: 45/35; 20-15-10
L2: 135/95
L3: 185/125
10 Minute EMOM
Odd: 5 Bench Press
Even: 1 Rope Climb
L1: 95/65
L2: 135/95
L3: 185/125; Legless from floor
21-15-9-6-3
Deadlift
Box jump
Score: Time
L1: 95/65
L2: 185/125
L3: 225/155
1 Power Snatch + 1 Squat Snatch
Rest 1-2 minutes between sets)
15 Minute AMRAP
16/12 Cal Echo Bike
16 Front Rack Lunges (8/8)
16 Push-Ups
Score: Rounds & Reps
In Teams of 2
28 Minute AMRAP
100 Cal Row/Bike
100 Toes to Bar
100 Box jumps
100 SA DB Push press
L1: 20/15 +; partial toes to bar
L2: 50/35 +
L3: 50/35 +
Score: Weight
4 rounds for time
15 Thrusters
15 Power Snatch
TC: 11 min
Score: Time
Rx: 75/55
Perform 20 hollow rocks between each set
Scaling: 5 x 5 Strict Pull-Up Variation for Strength
6 Rounds @ 70-80%
100′ Farmer’s Carry 2x 32/24kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
TC: 25 minutes
Score: Weight
2 sets
12 Weighted Deadbugs
12 Plank Bird dog
Squat Snatch
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets
)
15 Minute AMRAP
16 Wall balls
16 Cal Row
32 Double-unders
Score: Rounds & Reps
L1:10/8; singles
L2: 20/14
L3: 20/14; 50 Double Under