30 Cal Bike Sprint
–3:00 Rest —
20 Cal Bike
–2:00 Rest–
10 Cal Bike Sprint
–1:00 Rest–
AMRAP 10:00
10 SDHP (95/65)
10 Lateral Burpees
10 V-Ups
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:
5 Bar Muscle-Ups
10 Burpees
20 Thrusters (115/80)
5 Bar Muscle-Ups
10 Burpees
20 Power Snatches (115/80)
5 Bar Muscle-Ups
10Burpees
20 Overhead Squats (115/80)
5 Bar Muscle-Ups
10Burpees
20 Push Jerks (115/80)
2 Rounds of:
10 PVC Around the Worlds
10 PVC Pass Throughs
10 PVC OHS
:30s PVC Cow Stretch
:30s PVC Cat Stretch
10 PVC Front Leg Swings (R/L)
10 PVC Back Leg Kicks (R/L)
10 PVC Side to Side Leg Swings (R/L)
For Time:
Buy-In: 50 Cal Bike/Row
10 D-Ball Over Shoulder (100/80)
20 T2B
30 Russian KBS (55/35)
40 Plank KB Pull Through (55/35)
30 Russian KBS (55/35)
20 T2B
10 D-Ball Over Shoulder (100/80)
Buy-Out: 50 Cal Bike/Row
*If you biked for buy-in switch to row for buy-out
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
3 x 3 @75%; 2 x 2 @80%
4x 6:00 ON / 1:00 OFF
200m Run
—into AMRAP—
4 Deadlifts (225/155)
6 HSPU
8 Wall Balls (20/14)
Start next AMRAP where you left off.
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
15min to find a heavy 1 rep Clean & Jerk
For Time:
500m Run
10 Clean and Jerks (135/95)
100 DU
10 Box Jumps (24/20)
400m Run
8 Clean and Jerks (155/110)
80 DU
10 Box Jumps (24/20)
300m Run
6 Clean and Jerks (185/135)
60 DU
10 Box Jumps (24/20)
200m Run
4 Clean and Jerks (205/145)
40 DU
10 Box Jumps (24/20)
100m Run
2 Clean and Jerks (225/155)
20 DU
10 Box Jumps (24/20)
3 Rounds of:
10 Calorie Row
10 Single-Arm DB Strict Press (10 each arm)
10 DB Front squat
3×3 @ 75%
2×2 @ 80%
For Time:
1-2-3-4-5-6-7-8-9-10
DB Devils Press (50/35)
1 Round of Cindy after every round.
1 Round Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats)
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
10 Rounds for Time:
Odd Rounds:
200m Run
10 T2B
10 Power Cleans (135/95)
Even Rounds:
200m Run
10 HSPU
10 Deadlifts (135/95)
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 RFT:
10 Pull-ups
15 Front Squats (135/95)
20 Box Jumps (24/20)
2 Rounds of:
10 PVC Around the Worlds
10 PVC Pass Throughs
10 PVC OHS
:30s PVC Cow Stretch
:30s PVC Cat Stretch
10 PVC Front Leg Swings (R/L)
10 PVC Back Leg Kicks (R/L)
10 PVC Side to Side Leg Swings (R/L)
100 Jumping Lunges
500m Row
50 Burpees
100 Jumping Squats
50 Burpees
500m Row
100 Jumping Lunges
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
5x 3:30 On/ 1:30 Off
9 Hang Power Cleans (115/85)
*60 Air Squats
Max Calorie Bike / Row
*Reduce 10 Air Squats per Round
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