2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
3 DBL DB Burpee
6 DBL DB Swing
STATION 2
AMRAP
3 DB Strict Press
6 DBL DB Ground to OH
STATION 3
Max Time in Plank Hold
(Rest as Needed)
With a partner, alternating full rounds for however long it takes to fry a turkey:
15 Squats
10 Sit Ups
8 Push Ups
5 Burpees
Row or Run 200 meters
RX+ 3/2 Bar or Ring Muscle Ups after burpees
:45 Row → :45 Row → :45 Row
10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”*
10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press
FOR TIME
30-20-10
Cal. Row
DB Thrusters
-12:00 Hard Cap-
2-3 SETS
10 DBL DB Bicep Curls
15 Single DB Overhead Tricep Extension
4 ROUNDS
10/8 Cal Row
10 KB Deadlifts
10 Step-ups
5-5-5-5*
Deadlift
*Build up to and past your workout weight.
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 5 Deadlifts (AHAP)
MIN 3 – 15 Box Jump Overs (24/20)
Score is weight on the DL.
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 DB Thruster
10 Sit-ups
STATION 2
EMOM
12/10 Cal Row
STATION 3
AMRAP
5 DB Thruster
10 Sit-ups
STATION 4
EMOM
12/10 Cal Row