12 minute EMOM:
Power clean
+ Hang squat clean
L1: 45/35 – 95/65
L2 & L3: Work up to heaviest possible
4 rounds for time:
15/12 calorie echo bike
12 front squats
5/3 ring muscle ups
L1: 45/35; 5-10 dips
L2: 95/65
L3: 115/85; 7/5 ring muscle-ups
3 x 12 banded glute bridge with 3 second hold at top
10 rounds for time:
100m run
10 pull-ups
5 deadlifts
L1: 95/65; 8 rounds
L2: 205/135
L3: 225/155
Accessory: Banded face pulls 3 x 12
For time:
10*9*8*7*6*5*4*3*2*1
hang power snatches
burpees over bar
*30 double unders
L1: 45/35
L2: 95/65
L3: 115/85
28 minute AMRAP:
In teams of 2, alternating rounds:
200m sandbag or D-ball carry*
12 toes to bar
10 front rack lunges
L1: 45/35; 40/30#
L2: 95/65; 60/50#
L3: 115/85; 75+/60#+
*In case of rain: 250m ski or row
14 minute EMOM:
1: 1 Turkish get-up (1R/1L)
2: 5/3 strict pull-ups
L1: B/P; rack pull-ups or pendlay rows
L2: G/Y; 5/3 strict pull-ups
L3: R/G; 7/5 strict pull-ups
20 minute AMRAP:
200m sled pull
20 box jumps (24″/20″)
20 DB snatch (10R/10L)
20 wallballs (20//14#)
L1: 20/10+
L2: 35/25+
L3: 50/35+
Accessory: 3 x 12 Straight arm banded lat pushdown
4 rounds for time:
400m run or 500m row
12 overhead squats
30 sit-ups
L1: 45/35
L2: 95/65
L3: 115/85; 20 GHD sit-ups
5 rounds for reps:
1 minute burpee box jump overs
1 minute KB swings
1 minute rope climbs
1 minute rest
L1: B/P
L2: G/Y
L3: R/G
Max Effort 1-Mile Run
or 2000m row
For time:
Buy-In:
50/35 calorie echo bike or 70/50 calorie bike erg
3 Rounds:
15 power clean
30 double unders
25 medball cleans (20/14#)
30 double unders
L1: 45/35
L2: 95/65
L3: 135/95; 50 double unders
4 rounds x 4 minute AMRAP:
14/12 calorie ski or 16/14 calorie row
20 push-ups
Max thrusters
Rest 2 minutes between rounds
L1: 45/35
L3: 75/55
L3: 95/65
In Teams of 2…
28 minute AMRAP:
40 calorie ski or row
40 hang power cleans
40 burpees over bar
40 pull-ups
L1: 45/35; 2:1 ground to standing
L2: 105/75
L3: 155/105
Score = total rounds and reps