Warm up
Junk yard dog
8min AMRAP
10 bear complex
5bar facing burpees
2min rest
8min AMRAP
Buy 1000m row
8 T2B
8 ring dips
8 push ups
2min rest
8min AMRAP
15 DL
10 jump squats
5 broad jumps
Core
100 hallow rock
Skill
3 sets of
MaX Strict Hspu + max kipping Hspu
For time:
800m Run
~then~
2 Rounds
150 Dubz
30 SDHP 95/65
7 M.U.
~then~
800m Run
Warm up
Partner
1 row
2 banded movements 10 each
DL
GM
R arm OH press
L arm OH press
FGB style
Bike
Box jump
Battle rope
Russian swings
Burpees
1min rest
5 min rest
1x max bike in 45sec
Core
3 x max plank holds
Strength
12min to reach a heavy
Set of 3 reps
Thrusters
17min amrap
15 Cal Row
20 Wall balls
10 Cal bike
15 Burpees
Warm up
Running drills
Go every 5 mins
400m run into 20 KB front squats
400m run into 15 KB R single arm Clean n Press
400m run into 15 KB L single arm Clean n Press
400m run into 20 KB swings
Go every 3 mins
200m run into 15 G2OH
200m run into 15 SDHP
200m run into 15 R single leg DL
200m run into 15 L single leg DL
Skill
3 sets of
MaX Strict Pull ups + max kipping Pull Ups
16min amrap
8 Power Cleans 155/105
12 dips
16 Box Jump overs 24/20
Warm up
Partner 6min AMRAP
P1 Bike
P2 10 dB front squat (light)
8 curls
6 presses
10 scorpions
10min AMRAP
10 wall ball tosses right side (against the wall)
10 wall ball toesses left side
10 slam balls
100 m run
8min Emom
8 DB thrusters
6min AMRAP
16 alt DB snatches
30 dubs
4min row or bike
2min max burpee reach
Core
Coaches choice
Strength/skill
1set
Max Strict Press 95/65
1 set
Max Push Press 95/65
1 set
Max Push Jerks 95/65
For time:
7 Rounds
10 Front Rack Lunges 135/95
20 v-Ups
Teams of 3
21min Ladder
30-40-50-60-70-80….
•cal Bike
•DB SnatChes
•Burpees
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
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