35 Minute AMRAP
Teams of 2
6 Power Snatch (135/95)
8 Strict Sit-Ups
10 Hand Release Push-Ups
*partners switch off rounds
*while one partner is working the other partner is holding a plank
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
Snatch Balance
10 x 2
Buy In: 100 DU (Sub: 2x Singles)
9 Squat Cleans (185/125)
27 T2B
7 Squat Cleans (205/145) or 70-75%
21 T2B
5 Squat Cleans (225/155) or 80%
15 T2B
Cash Out: 100 DU
18:00 CAP
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
20 minutes to work up to a 1RM Thruster.
For time: 100 Thrusters (75/55)
*Complete 5 SDHP every minute. Start w/ SDHP
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
Squat Jerk
5 @ 45%
5 @ 55%
5 @ 65%
3 @ 75%
3 @ 85%
10 Minute EMOTM
Odd: 15 Goblet Squats (55/45)
Even: 10 Burpee Box Jumps (24/20″)
Followed by 5 RFT:
10 Goblet Lunges
10 Box Jump Overs
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
5 x 3 Squat Clean Thruster
*build to a heavy set of 3 reps; must be TNG
5:00 to Complete:
40/30 Cal Row
20 Power Cleans (185/130)
— Rest 5:00 —
Repeat
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
Hang Power Snatch + Low Hang Squat Snatch
2 x 2+2
2 x 1+2
2 x 1+1
2 x 1+1
18:00 EMOM
Min 1: 16 Wall Balls (20/14)
Min 2: 14 Alt DB Snatches (50/35)
Min 3: 4 Pole Handstand Walk (Sub: 3 Wall Walks or 30s of Attempts)
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
For Time:
50 Back Squats (165/115)*
10 HSPU**
100m Uneven Farmers Carry (KB/DB)(70/50)(55/35)
30 Back Squats
20 HSPU
100m Uneven Farmers Carry (KB/DB)
10 Back Squats
30 HSPU
100m Uneven Farmers Carry (KB/DB)
*Done off the rack
**Pike Push-Ups
RX+ (185/135)
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
20min to work on a strength or skill.
4 Rounds for Time:
20 Wall Balls (20/14)
10 T2B
20 Pistols
10 American KBS (70/55)
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
For Time:
10 Rounds:
3 Burpees
2 Hang Squat Cleans (165/115)
1 Ring MU*
—-Rest 2min—-
10 Rounds:
3 Burpees
2 Thrusters (165/115)
1 Ring MU
—-Rest 2min—-
10 Rounds:
3 Burpees
2 Push Jerks (165/115)
1 Ring MU
*2 Ring Row + 2 Ring Dips = 1 RMU
40:00 CAP
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
5 Rounds for Time:
8 Cal Row/Bike
8 Clean and Jerk (135/95)
8 Barbell Leg Raises
8 Box Jumps (30/24)
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