3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Max Burpees
:30 Push-up Plank
STATION 2
1:00 10m Shuttle Run
:30 Squat Hold
STATION 3
1:00 Max Air Squat
:30 Flutter Kicks
STATION 4
1:00 Max Mountain Climbers
:30 Plate OH Hold
3 ROUNDS
:30 Easy Row → :30 Moderate Row → :30 Hard Row
10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS
:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows
:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans
EMOM x 8 MINUTES
MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*
MIN 2 – 5 DBL KB Cleans
*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.
FOR TIME
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row
-Rest 2:00-
Repeat!
Build to max of the complex.
Focus is Second Pull – Make hip contact and keep pulling (elbows up!)
Perform one push jerk immediately followed by a split jerk
Straight dip & stabilize before recovery.
3 second pause on first rep.
Suggested build –
50%x5
60%-70% x 3
2 ROUNDS
10 Groiners → 10 Boot Strap Stretches
20 Air Squats → 15 Jumping Air Squats
20 Lunges → 12 Alt. Step-ups
EVERY 1:15 x 7 SETS*
4 Back Squats
*Start at a moderate weight a build to a moderate-heavy weight.
AMRAP x 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Max set of Unbroken Double-Unders
ON A 8:00 RUNNING CLOCK…
Work on setting a new PR.
3 rounds for time:
18/ 20 calorie row
39 Wallballs 14/20
78 Double unders
Happy Birthday Jessy!
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)