4 set
1 Squat Clean
2 Front squats
1 Jerk
*increase weight every set
5 rounds
1min of work
10 Deadlifts 225/155
*remaining time max bar hopping burpees
4 rounds
400m run
30 Goblet Squats 24/16
20 cal row
10 Pull ups
Ricky’s 30th
Teams of 2
BUY IN: 1993m row
4 rounds
30 DB OH lunges
30 Burpees over the row
30 T2b
30 DB snatch
BUY OUT: 2023m row
Complete:
150 wall balls
100 kbs
50 burpees to target
Split the reps however you want
Every time you break:
50 dubz/100 singles
1000m row
80 sit ups
60 db lunges
400m run
60 db lunges
80 sit ups
1000m row
Every 4:00 starting 0:00
20 db snatch
Warm up
30 Mountain Climbers
30 Sit ups
20 Superman’s
20 Dive Bombers
10 Snatch High Pulls
10 Muscle Snatch
10 P. Snatches
15 OH Squats
3 Rounds
7 Ring M.U.
50 wall balls
100 dubz
16min Cap
10 rounds
Complete every round as fast as you can!
Rest 1:00 after every round
15 cal bike
10 box jumps
5 db thrusters (2x DB)
8 Rounds
8/6 cal Bike (upper body only)
15 Push Ups
30 Sit ups
3 rounds
20/15 cal row
15 burpees over the row
10 t2b
3 rounds
20/15 cal ski
15 single arm devil press
10 hollow rocks
3 rounds
75 dubz
15 burpees
10 triple touch v-ups
30min running clock
0-10min to complete
75/60 cal Bike
40 Alt DB Snatches
10-20min to complete
800m run
50 Hang P. cleans 135/95
20-30min to complete
75/60 cal Row
50 Box jump overs 24/20
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