Warm-up
Junk yard dog
10 min ascending ladder 2xDB
1,2,3,4,5……
Cleans
Front squat
10,20,30,40……
Dubz
Run 100m after each round
3mins rest
10 min to complete descending ladder
10,9,8,7,6,5,4,3,2,1 done
Burpees
Reverse Lunges (each side)
Push up row ( each side)
Leg raise to hip raise
400m farmer carry if you put it down 10 jump squats
Core
3 x max hollow rocks
Skill
3 sets to accumulate as many reps as possible
Strict pull-ups
4 rounds for time
11 Squat Cleans 135/95
45 Dubz
18 Box Jumps
Warm up
Partner 6 min AMRAP
1-row
2- 10 jumping jack
10 mt climber
10 scorpions
8min AMRAP
15 KB G2OH
10 burpee box jumps
2min rest
8min AMRAP
12 cal row
12 KB Swings
12 HR push ups
2min rest
8min AMRAP
20 alt DB snatch
15 plank jacks
2min rest
400m med ball run
Skill
3 sets to accumulate as many reps as possible
Strict HSPU
Every 7min for 3 Rounds
400m Run
17 S2OH 115/85
18 T2B
Warm up
Partner 6min AMRAP bike
15 banded kB swings
10 Mt climbers
10 scorpions
8min AMRAP
100m
10 DB hang squat cleans
10 box jumps
2min rest
8min AMRAP
20 wall balls
15 HR push ups
10 DB reverse lunges
2min rest
8min AMRAP
10 DB curl and press
15 DB DL
30 Russian KB swings
Core
20 set of strict T2B (R,M,L)
AMRAP in 11 minutes
11 Power Cleans (135/95 lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95 lbs)
18 Pull-Ups
Teams of 2
12-18-24-30-36
•Hang Squat Cleans 155/105
10-20-30-40-50
•single arm Ring Rows
*after every set 400m run together
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Warm-up
Partner bike
10 pvc past through
10 Sampson lunges
10 scorpions
8min AMRAP
20 alt DB clean and jerk
20 hopping lunges
2min rest
6 min AMRAP
6 KB SDHP
6 KB swings
6 burpee over KB
2min rest
4min AMRAP
20 wall balls
10 t2b
2min max dubs
Core
3rds
20 bicycles crunches
20 hip raises
20 high knees
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