3 ROUNDS
100m Run
10 Lunge + Twists
8 Goblet Squats
6 Up-Downs
5-5-5-5
Tempo Back Squat (32X1)
(Score is Weight)
AMRAP x 10 MINUTES
10 Back Squats (95/65)|(65/45)
10 Burpees Over Bar
(Score is Rounds + Reps)
FOR TIME
40-30-20-10*
Single DB Box Step Up (50/35)
*50′ HS Walk After Each Set
(Score is Time)
1 ROUND
1:00 Easy Bike
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
1:00 Moderate Bike
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
6 American KB Swings
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
EMOM x 10 MINUTES
MIN 1 – 3 Burpee Muscle-Ups
MIN 2 – 5 Power Snatch (155/105)
(No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Max Wall Balls
:30 Plank Hold
STATION 2
1:00 Max Sit-ups
:30 Tuck Hold
STATION 3
1:00 Max KB Swing
:30 Squat Hold
STATION 4
1:00 Up-Downs
:30 Plank Hold
Work on any handstand position or skill.
800m Row
21 OH Squat (95/63)
21 Toes to Bar
21 Box Jumps
400m Row
15 OH Squat
15 TTB
15 Box Jumps
200m Row
9 OH Squat
9 TTB
9 Box Jumps
2 ROUNDS (2:30 CAP)
5/5 Single Arm KB Strict Press w/:02 pause overhead
5/5 Single Arm KB High Pulls
10 Alt. Step-Ups
:30 Bike
Into ….
2 ROUNDS (2:30 CAP)
50m Double KB Overhead Carry
10 Hollow Rocks
1:00 Bike
EMOM x 15 MINUTES
MIN 1 – 15 KB or DB Push Press
MIN 2 – 15/12 Cal. Bike
MIN 3 – 15 Box Jumps
(Score is Weight)