Buy in: 800m med ball run
24 DB snatch (50/35)
50 burpee box jumps (24/20)
30 thrusters (135/95)
100m farmers carry (50/35)
100 double unders (200 singles)
100m farmers carry (50/35)
30 push press
50 burpee box jumps
24 box handstand push ups
Buy out: 1 mile Run
3 Rounds of:
10 Calorie Row
10 Single-Arm DB Strict Press (10 each arm)
10 DB Front squat
3 Rounds
40 WallBalls
30 V-Ups
200m Run
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Work up to a heavy 1RM C+J (Squat Preferred) for the day
30 Squat Cleans (155/105)
Every Minute on the Minute 2 Ring or Bar MUP
Scale for MUP 3 CTB
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Work the skills!
Ex. Progressions –
Kip-throughs with Feet on Ground
Kip-throughs
Kip-through to 1 TTB
Kip-Through to 1 Pullup
Agressive Step to Kipping TTB / Pullup / C2B / MU
Kipping TTB
Kipping Pullup
Kipping C2B
4 Rounds of 4:00 Work / 1:00 Rest
10/8 Cal Bike Buy-In then
AMRAP
3 Push Jerk (205/140)
6 TTB
9 Box Jumps (24″/20″)
Start AMRAP from the beginning each round
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
Pause at parallel/bottom of the squat for 3 seconds, then explode up
150 DU
50 Air Squats
25 Pushups
50 Air Squats
25 Pushups
50 Air Squats
150 DU
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
Work up to a heavy 5RM Power Snatch Touch N GO
8 Rounds
15 CAL ROW
2 Legless Rope Climbs
Sub – 5 Strict Pullups
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Find a Heavy 1-rep Clean and Jerk
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
1 Snatch Balance + 1 Overhead Squat
Work-up to a heavy 1 rep complex
16 min EMOM:
2 OHS (165/115)
3 Burpees
*OHS done off the rack. Score is completed rounds
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
5 x 5 @ 75%
WU: 10 – 10 – 8 – 5
WS: 5 – 5 – 5 – 5 – 5
3 Rounds for Time
8 Deadlifts (300/210)
400 meter Run
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
5-5-3-3-2 wu
15 Min AMRAP:
5 C2B Pull-ups
10 Clapping Pushups
15 Jumping Air Squats
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