*Build to a heavy 5RM
0:00 – 8:00 (solo)
5 Rounds:
6 Slam Balls
10 Burpee Over Ball
8:00 – 16:00 (w/ partner)
100 Calories
-OR-
1 Mile Run (switch every 200m)
16:00 -24:00 (solo)
21-15-9
HSPU
Alt. DB Snatch 35/50
*scale appropriately, AT LEAST 1 minute of rest at each section
AMRAP 30:
20/25 Calorie Bike
1 Rope Climb
20/25 Calorie Row
50m Walking Lunge
*Scale 2 Deadman’s
Accessory:
3 Rounds:
8 ea. DB Row
10 Barbell Glute Bridge
EMOM 7:
2 Squat Clean
20 Sit-Ups
*choose a challenging 2 rep for entire EMOM. Same weight for 7min.
**choose a challenging sit-up option for yourself, weighted, ghdsu, etc.
3 Rounds:
6 Hang Power Clean 65/95
6 Front Squat
2 Rounds:
5 Hang Power Clean 95/135
5 Front Squat
1 Round:
4 Hang Power Clean 115/155
4 Front Squat
Rx+.. 95/135, 115/155, 135/185
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
With a Partner:
100 Calories
90 DB Walking Lunge 35/50
80 Calories
70 Alt. DB Snatch
60 Calories
50 DB Step-Ups
40 Calories
30 DB Snatch
20 Calories
*10 Toes to Bar after every movement
**TimeCap 35
5 Rounds:
10 Thruster 65/95
10 C2B Pull-Ups
Rx+.. 7 Bar MU
*If 7 BMU is too many, do 10 total reps of BMU + C2B
*Heavy set of 2, quick singles
50-40-30-20-10
Double Unders
Sit-Ups
Russian KB Swing 35/53
EMOM 30:
Min 1 – 12/15 Calorie Bike
Min 2 – 10 Goblet Squat 24/32
Min 3 – 12/15 Calorie Row
Min 4 – 10 Burpee
Min 5 – Rest
Accessory:
3-4 Rounds:
8 ea. DB Reverse Lunges
15 ea. DB Side Bend
*Build to a 3RM
AMRAP 15:
8 Push-Ups
12 1-Arm DB Hang Clean & Jerk 35/50
:40s Plank on Elbows
Rx+.. HSPU / Plank on Hands
*EMOM 10, building in weight
21-15-9
Deadlift 155/225
Box Jump 20/24″
Rx+.. 205/315
*Keep DL less than 60% of strength
Max Effort 2k Row
*with a partner, switch every 500m