1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Row
STATION 2
Tabata DB Push Press
STATION 3
Tabata Sit-ups
STATION 4
Tabata Push-ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)
4 ROUNDS FOR TIME
200m Run
10 Hang Power Cleans (135/95)
7 Ring Muscle-Ups
35′ HS Walk*
*Estimate 5′ sections and follow Open standards.
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
Grab a pair of light kettlebells …
2 ROUNDS
10 DBL Sumo KB Deadlifts
30 Single-Unders → 30 Double-Unders (or :30 of practice)
5/5 Single Arm Russian KBS → 10 DBL Russian KBS
10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)
AMRAP x 12 MINUTES
10 Double Russian KBS
30 Double-Unders
20 Air Squats
16 SETS (:20 ON/ :10 OFF)*
1 – Mountain Climbers
2 – Up-Downs
3 – Air Squats
4 – Good Morning
*Alternate movements each set for a total of 4 sets at each movement.
EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats
*Pause for :02 above the knee then continue the lift.
Score is heaviest weight of the complex
AMRAP x 6 MINUTES
7 Hang Power Cleans (95/65)
7 Burpees Over Bar
3 SETS
20 Singles → 20 Fast Singles → 20 Double Unders
10 Arm Crosses
10 Arm Circles Forward / 10 Back
10 Arm Haulers
Into…
2:00 Lacrosse Ball on Lats (1:00/side)
2:00 Banded Shoulder Distraction from Rig (1:00/side)
:20 Elbow Punches with Barbell
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.