AMRAP x 6 MINUTES
7/5 Cal Row
5 DB Sumo Deadlifts
5 Up Down
5 Knee Push-ups
EVERY 3:00 FOR 5 SETS
15/12 Cal. Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Ups
(Score is Each Round for Time)
2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press
Then…
2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press
AMRAP X 7 Minutes
10 Unbroken Double Unders*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
Double Unders Increase by 10 reps each Round
-Rest 2:00-
AMRAP 7 Minutes
10 KB Sumo Deadlift High Pull
10 Knee to Elbow
5 Strict Dips
*KB SDLHP increases by 5 reps each round
(score is rounds & reps)
100m Group Run
-Into-
3 QUICK SETS…
10 Glute Bridges
:20 Glute Bridge Hold
10 Empty Barbell RDLs
:20 Plank Shoulder Taps
-Into-
100m Individual Run
5-5-5-5
Tempo Deadlift (3131)
(Score is Weight)
FOR TIME
800m Run
21 Deadlifts (155/105)|(95/65)
400m Run
15 Deadlifts (185/135)|(135/95)
200m Run
9 Deadlifts (225/155)|(155/105)
(Score is Time)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
7 Box Jumps
7 Russian KB Swing
STATION 2
Run 400m
then..
Max Push-ups
STATION 3
EMOM
15 Slam Balls
2 SETS (6 Min Cap)
:30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2)
10 Alt Sampson-Step Back Lunges (:01 Pause OH)
10 Slam Ball or Wall Ball Deadlifts
10 Slam Ball or Wall Ball Strict Press
10 Slam Ball or Wall Ball Bent Over Row
20 Toe touches to the top of the Ball (fast feet)
AMRAP x 4 MINUTES
12 Ring Rows
12 Slam Balls
-Rest 1:00-
AMRAP x 3 MINUTES
8 Ring Rows
8 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
4 Ring Rows
4 Slam Balls
(Score is Rounds + Reps)