3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
DBL DB Ground to OH
STATION 2
Burpee over DB
STATION 3
Box Step-Ups
STATION 4
Cal Bike
3 Rounds:
30 Single Unders
8 PVC Good Mornings
8 PVC Thrusters
4 Ring Rows or Pull Ups
Then:
Build to workout weight on deadlifts.
12 Minute EMOM
1: 6 Deadlifts (225/153) + Bar Facing Burpees until :50
2: 50 Double Unders + Air Squats to :50
3 + 4: Pull Up/Muscle Up work
6 Rounds for time:
3 Clusters (135/93)
9 Toes to Bar
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
MIN 1 – Max Pull-ups or Ring Rows
MIN 2 – Max Box Dips or Push-ups
STATION 2
400m Run
(rest remainder)
STATION 3
EMOM
MIN 1 – Max Cal Row
MIN 2 – Max Burpees
STATION 4
80 Double Unders
(rest remainder)
Run 1 mile
60 Sit Ups
60 Bar Touch Burpees*
Run 800 Meters
30 Sit Ups
30 Bar Touch Burpees
Run 400 Meters
15 Sit Ups
15 Bar Touch Burpees
AMRAP x 5 MINUTES
8/6 Cal Row
8/8 SA KB Strict Press
8/8 Single Leg Step Ups*
3 ROUNDS FOR TIME
9 Push-Ups
12 KB SDHP
15 Single KB Alt. Step-Ups
-10:00 Hard Cap-
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – DBL DB Gun Hold
MOVT 2 – DB Tricep Extension