2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Thruster
1:00 Max Sit-ups
1:00 Walking Lunge
STATION 2
2:00 Max Plank
1:00 Rest
STATION 3
2:00 Recovery Pedal on Bike
1:00 Rest
AMRAP x 8 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Supermans
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
FOR TIME
12-9-6-3-6-9-12
Squat Snatch [95/63]|(65/45)
Strict Pull-up
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike/Row/Ski
*P1 works while P2 rests. Partners can alternate as needed.
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
15 Up-Downs
then…
AMRAP Max Calorie Bike
STATION 2
15 Up-Down
then…
AMRAP Max DB Swing
STATION 3
15 Up-Down
then…
AMRAP Max Box Jump
STATION 4
15 Up-Down
then…
AMRAP Max Calorie Bike
No Additional Conditioning. Hit Full GPP with 75% effort.
AMRAP x 10 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike*
*P1 works while P2 rests. Partners can alternate as needed.
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
1 ROUND
1:00 Row @24 strokes/minute
10 Bodyweight Romanian Deadlifts*
:30 DBL KB Front Rack Hold
1 ROUND
1:00 Row @28 strokes/minute
10 DBL KB RDLs**
:30 DBL KB Front Rack Carry
4 ROUNDS FOR TIME
500m Row
15 DBL KB RDL
50m DBL KB Front Rack Carry
-18:00 Hard Cap-