3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Burpees
STATION 2
1:00 Fast Pedal
:30 Slow Pedal
STATION 3
Plate Ground to OH
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
4 SETS
7 High Hang Power Cleans
7 Push Press
-Rest as Needed b/t Sets-
*Increase load every set. All sets must be performed unbroken.
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
FOR QUALITY
5:00 Practice Free Standing HS
5:00 Practice HS Walk
5:00 Practice L-Sit
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
8 Minutes
20 Single Unders
8 Ring Rows
8 Kip Swings
8 PVC Good Mornings
8 Up Downs
Skill EMOM 12
1: Double Unders
2: Pull Ups/Muscle Ups
3: Plank
4: Rest
Work on kipping/butterfly pull ups if you can do 5+ strict ones. If you can’t do strict, work on negatives or banded.
5 Rounds for Time:
8 Bar Facing Burpees
8 Hang Power Cleans (95/63)[135/93]
8 Pull Ups [4 Muscle Ups]
4 ROUNDS
25 Single Unders
10 Push-ups
25 Single Unders
15 Russian KBS
ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press
EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficit
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
5-5-5-5-5
Push Press
5+ means athlete performs max reps at that weight with the goal of at least 5.
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or Push Ups
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10/8 Cal Row
5 Push-ups
STATION 2
2 SETS
1:30 on / :30 off
Plank Hold
STATION 3
AMRAP
10/8 Cal Row
5 Up-Downs
STATION 4
2 SETS
1:30 on / :30 off
Plank Hold