2 ROUNDS
100m Row (increase pace each round)
10 Up-Downs → 10 Burpees
5 KB Deadlifts + 5 Russian KBS → 10 American KBS
3 SETS
300/250m Row
15 Burpees
25 Kettlebell Swings
-2:00 Rest b/t Sets-
-16:00 Hard Cap-
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
PARTNER WARM-UP
3-4 SETS EACH
P1 —> Bike for Cals (increase pace every time on the bike)
P2 —> DB Complex*
Deadlift
SA DB Swing
Muscle Clean
Press
FS
Thruster
(10:00 Cap)
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
50 Single Unders
then…
Max Meters Row in remaining time
STATION 2
25 Plate Hops
then…
Max Meters Row in remaining time
STATION 3
30 Jumping Jacks
then…
Max Meters Row in remaining time
STATION 4
15 Box Jumps
then…
Max Meters Row in remaining time
PARTNER WARM-UP
3 rounds:
P1 —> Row for Cals (increase pace every time on the bike)
P2 —> KB Complex*
3 KB Deadlifts
3 KB Swings
3 KB Hang Power Clean
3 KB 2 Arm Press
3 Goblet Squats
3 KB Thruster
(10:00 Cap)
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
3 SETS
35/25 Cal Row
40 Hang DB Snatch (50/35)|(35/20)
(20 per side, alternate as needed)
-Rest 2:00 b/t Sets-
RX+ = 53/35 KB Snatch, 20 per side
Bring Sally Up
Build to a set of at least 5 at 80%, if you have more reps in the tank then hit more good reps but don’t go to failure.
5 Rounds:
10 Pull Ups [C2B]
Shuttle down-back-down-[back]
20 Push Ups [10 HSPU]
Shuttle down-back-down-[back]
With one LIGHT dumbbell …
1 ROUND
10 Alt. Bodyweight Lunges
8 Cal. Bike (conversational pace)
5/5 Single Arm DB Deadlift (DB btwn. legs)
10 Alt. Bodyweight Jumping Lunges
6 Cal. Bike (Pace for the workout)
5/5 Upright High Pull + Punch*
10 Alt. Lunges w/DB (experiment how to hold the DB)
4 Cal. Bike SPRINT (not the pace for the workout)
5/5 DB Muscle Snatch
FOR TIME*
40-30-20-10
Alt. DB Snatch
Alt. Single DB Lunges**
*10 Cal Bike After Every Full Set
**Athlete can hold DB any way
-15:00 Hard Cap-