3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Power Clean
STATION 2
Max Burpee Over DB
STATION 3
Max DB Front Squat
STATION 4
Max Mountain Climbers
No Additional Conditioning. Hit Full GPP with hard effort.
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32×1)**
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
FOR QUALITY
3 SETS
2:00 Max Muscle-Ups
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
FOR QUALITY
3 SETS
2:00 Max Muscle-Ups
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
AMRAP x 5 MINUTES
5/5 SA Ring Rows
5 Up-Downs
5/5 DB Deadlift
5 Up-Downs
then…
2 ROUNDS
8 Kip Swings
6 Scap Pull-ups
4 Jumping Pull-up w/ negative*
EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch (45/30)
10 Pull-ups
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Front Rack Stretch w/ PVC
https://youtu.be/a5nBPPyg2oQ
3 Wall Squats (32×1)
https://youtu.be/eXH_5jgqCVc
ON A 12:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Take plenty of time between sets. Use safe weight.
FOR TIME
20 Goblet Squats
40 Sit-ups
40 Plate OH Step-Back Lunges
15 Goblet Squats
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Goblet Squats
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squats
**For the Plate OH Lunges, Plate must be held OH at extension.
RX – 53/35 goblet, 15/10 plate
RX+ – 70/53 goblet, 25/15 plate
-16:00 Time Cap-
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, get into the Specific Warm-Up for the Front Squat.
3 ROUNDS…
3 Front Rack Stretch w/ PVC
https://youtu.be/a5nBPPyg2oQ
3 Wall Squats (32×1)
https://youtu.be/eXH_5jgqCVc
Build to heavy front squat + 2 back squats.
FOR TIME
20 Goblet Squats
40 Sit-ups
40 Plate OH Step-Back Lunges
15 Goblet Squats
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Goblet Squats
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squats
**For the Plate OH Lunges, Plate must be held OH at extension.
RX – 53/35 goblet, 15/10 plate
RX+ – 70/53 goblet, 25/15 plate
-16:00 Time Cap-
Optional Competitors Work
2 Rounds of
2:00 Muscle Ups
2:00 Rest
This should not be a max effort. Work on perfect technique at about 75% pace.