3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 30 Cals
Rest Remainder…
STATION 2
80 Double Unders
Rest Remainder…
STATION 3
15 DB Devils Press
Rest Remainder…
STATION 4
1:00 Max Hollow Rocks
1:00 Max Russian Twist
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
(Score is Time)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
FOR RECOVERY
20:00 of Mobility / Flexibility*
10:00 Upper Body
10:00 Lower Body
(No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
12 DB Front Squats
:30 Hard Sprint on Bike
STATION 2
AMRAP
12 DB Power Clean
:30 Front Rack Hold
STATION 3
AMRAP
12 DB Bench Press
:30 Max Lunges
ROWling: 10-100s
-Partners take turns trying to get the rower to stop EXACTLY on 100m.
-Every meter above or below 100m is a point.
-Lowest points wins.
-If on your last frame you get a 0 then you can go again for an option to replace your worst frame.
10 Rounds:
5 Wall Balls (20/14)
3 Burpees [Rx+ HSPU]
1 Squat Clean (85%)
2 ROUNDS
:30 Bike (Moderate Pace)
:30 Step Ups
:30 Russian KB Swing (Light)
Right Into…
2 ROUNDS
:30 Bike (Hard Pace)
:30 Up Downs
:30 American KB Swing (Light)
EMOM x 8 MINUTES
MIN 1 – 12 Up-Down Alt. Box Step-Ups
MIN 2 – 14/11 Cal. Bike
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – 20 KB Sumo Deadlift High Pulls
MIN 2 – 14/11 Cal. Bike
(Score is Weight)