1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
3 Burpees Every Minute then…
Run for Distance
STATION 2
3 Burpees Every Minute then…
Bike for Distance
STATION 3
3 Burpees Every Minute then…
DB Devil’s Press
EMOM x 6 MINUTES – 1:00 @ EACH STATION
Min 1 – Bike (Easy)
Min 2 – Lateral Box Step Overs (Low Box)
Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch
Min 4 – Bike (Hard)
Min 5 – Lateral Box Step Overs (High Box)
Min 6 – 10 Alt DB Snatch
EMOM x 9 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 12 Lateral Box Step-Overs
MIN 3 – 20 Alt. DB Snatches
(Score is Weight)
2-3 SETS FOR QUALITY
10 Alt. Deadbugs
10/10 Single Arm DB High Pulls
5/5 Side Plank Rotations
(No Measure)
AMRAP x 5 MINUTES
250/200m Row
10 Air Squats
50’ Bear Crawl (Hips above head)
PARTNER WORKOUT
IN TEAMS OF 2 …
FOR TIME
Accumulate 4k Row*
*Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice
Static Hold Ideas…
Wall Sit
Plank Hold
Hollow Hold
Superman
-16:00 Hard Cap-
(Score is Time)
Hip + Knee + Floor
3 Rounds:
400m Row
15 Power Cleans (135/93)
10 Push Jerks
-12min CAP-
(1 burpee per remaining rep)
1 mile run
Turkish get-up to the balance of 15 min
Spend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a band.
5 rounds for time:
500m run
2 rounds of “Cindy”