1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10/8 Cal Row
5 Push-ups
STATION 2
2 SETS
1:30 on / :30 off
Plank Hold
STATION 3
AMRAP
10/8 Cal Row
5 Up-Downs
STATION 4
2 SETS
1:30 on / :30 off
Plank Hold
2 SETS
7:00 Ski
7:00 Bike
7:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
5-5-5*
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
3×5
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
3×3
Non-Heaving Snatch Balance
3×1
Heaving Snatch Balance
3-3-3-3-3
Snatch
For the Snatch, keep loading moderate to moderate-heavy (not 3RM). Focus on position / control / speed.
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – Air Squats → PVC Back Squats → Barbell Back Squats
1+ means athlete performs max reps at that weight with the goal of at least 1.
FOR TIME*
30-20-10
Cal Row
Push Ups [HSPU]
*10 Toe 2 Bar after every full set (6 total sets)
-14:00 Hard Cap-
Play a Game!
into…
2 SETS – Barbell Warm-up
7 Romanian Deadlifts (slight bend in the knee)
7 Bent Over Rows (focus on engaging the lats)
7 Back Squats (focus on sitting back and engaging the posterior chain)
7 Conventional Deadlifts (from below knee to standing)
10-8-6-4-2
Deadlift
-Rest 1:30 b/t Sets-
3 SETS
20 Wall Balls (20/14)
10 Deadlifts (185/135)
200m Run
-Rest 1:30 b/t Sets-