4 sets:
5 push presses
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
5 rounds for time:
15 push jerks (65/95 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (65/95 lb)
5 rounds for time:
15 push jerks (45/65 lb)
12 ring rows
9 sumo deadlift high pulls
7 sets for load:
3 bench presses
Same as Rx’d
Same as Rx’d
EMOM 8:
:20 handstand hold
– Rest :40
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb)
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (65/95 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges
Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (55/75 lb)
10 lateral burpees over the barbell
12 alternating front-rack lunges
EMOM 7:
1-2 rope climbs
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold
5 rounds for time:
:20 L-sit hold
:30 plank hold
:20 chin-over-bar hold
:30 plank hold
5 rounds for time:
:20 tuck hold
:20 plank hold
:20 banded chin-over-bar hold
:20 plank hold
3 rounds for time:
800/1,000-m row
– After each round perform 2 double-unders for each stroke taken.
3 rounds for time:
800/1,000-m row
– After each round perform 1 double-under for each stroke taken.
3 rounds for time:
800/1,000-m row
– After each round perform 3 single-unders for each stroke taken.
7 sets for load:
3 clean and jerks
Same as Rx’d
Same as Rx’d
On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
Same as Rx’d
5 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
3 sets:
25 GHD hip extensions
– Rest as needed between sets.
5 sets:
5 SOTS presses
AMRAP 12:
50 box jumps (20/24 in)
50 pull-ups
50 overhead squats (65/95 lb)
50 wall-ball shots (14/20 lb)
35/50-cal. bike
AMRAP 12:
30 box jumps (20/24 in)
30 pull-ups
30 overhead squats (55/75 lb)
30 wall-ball shots (10/14 lb)
21/30-cal. bike
AMRAP 12:
20 box step-ups (12/20 in)
20 jumping pull-ups
20 overhead squats (35/45 lb)
20 wall-ball shots (6/10 lb)
14/20-cal. bike
5 sets for load:
3 power cleans
6 alternating front rack lunges
Same as Rx’d
Same as Rx’d
SKILL WORK
3 sets:
20 weighted GHD hip extensions
AMRAP 20:
800-m run
10 rope climbs (15-ft.)
– Partners run together and split rope climbs as needed.
AMRAP 20:
800-m run
20 pull-ups
– Partners run together and split pull-ups as needed.
AMRAP 20:
800-m run
20 ring rows
– Partners run together and split ring rows as needed.
Pre-workout:
On a 10:00 clock:
Build up to heavy single squat snatch
For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)
For time:
7-5-3:
Muscle-ups
9-7-5:
Squat snatches (75/115 lb)
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (35/45 lb)
Pre-workout:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (35/50 lb)
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (20/35 lb)
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 box step-over (20″)
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)
For time:
30-24-18-12-6:
Double-unders
DB power cleans (20/35 lbs)
For time:
60-48-36-24-12:
single-unders
30-24-18-12-6:
DB power cleans (10/15 lbs)
Post-workout:
For time with a partner:
50 DB devils presses
– Alternate every rep.
EMOM 7:
3 muscle-ups
5 rounds for time:
15 strict ring dips
300-m run
5 rounds for time:
15 banded ring dips
300-m run
5 rounds for time:
15 bench dips
300-m run
AMRAP 5:
12 toes-to-bars
12 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)
AMRAP 5:
12 knees-to-armpits
12 squat snatches (35/45 lb)
Rest 2:00
AMRAP 5:
9 knees-to-armpits
9 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
6 knees-to-armpits
6 squat snatches (65/95 lb)
AMRAP 5:
12 hanging knee raises
12 power snatches (35/45 lb)
Rest 2:00
AMRAP 5:
9 hanging knee raises
9 overhead squat (35/45 lb)
Rest 2:00
AMRAP 5:
6 hanging knee raises
6 power snatch + overhead squat (35/45 lb)
5 sets for load:
5 back squats
Same as Rx’d
Same as Rx’d
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row
Post workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.
7 sets for load:
3 sumo deadlifts
Same as Rx’d
Same as Rx’d
Post-workout:
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (55/75 lb)
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (53/70 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (26/44 lb)
12 pull-ups
– Athletes must step down from the top of the box.
4 rounds for time:
20 box step-ups (12/20 in)
16 single KB lunges (18/26 lb)
12 jumping pull-ups
– Athletes must step down from the top of the box.
Post-workout:
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side
RX
For time:
30 clean and jerks (95/135 lb)
or
For time:
30 snatches (95/135 lb)
For time:
30 clean and jerks (75/115 lb)
or
For time:
30 snatches (75/115 lb)
For time:
30 clean and jerks (55/75 lb)
or
For time:
30 snatches (55/75 lb)
Post-workout:
Accumulate:
400-m overhead plate carry