3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Push Press
STATION 2
Max DB Sumo Deadlift
STATION 3
Max Flutter Kicks
STATION 4
Max DB Floor Press
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
FOR TIME
200m Run/Row
15 Hang Power Snatch (65/45)[95/63]
15 Overhead Squat
15 Push Ups [HSPU]
400m Run/Row
15 Push Ups [HSPU]
15 Overhead Squat
15 Hang Power Snatch
200m Run/Row
-12:00 Hard Cap-
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Snatch
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
1 ROUND
10 Scap Push-ups
10 Forward Lunges
10 Slam Ball Bent Over Row
10 Slam Ball Deadlift
1 ROUND
20 Alt. Shoulder Taps
10 Alt. Reverse Lunges
10 Slam Ball Overhead Presses
10 Slam Ball Ground to Overhead
AMRAP x 3 MINUTES
Max Push-Ups
(Hand Release Optional)
-Rest 1:00-
AMRAP x 3 MINUTES
12 Alt. Jumping Lunges
12 Ring Rows
-Rest 1:00-
AMRAP x 3 MINUTES
Max Slam Balls
2-4-6-8-10-8-6-4-2
DB Bicep Curl to Press
Alt. V-Ups
2 ROUNDS
:30 Bootstrapper
:30 Cossack Squats
:30 Inch Worms
DL Focused Warm-up (with a barbell)
2 ROUNDS
5/5 RDL
:30 Mountain Climbers
10 Sumo Deadlifts
:30 Up-Downs
10 Deadlifts
EMOM x 8 MINUTES
MIN 1 – 3 Push-Thru*
MIN 2 – 5 Deadlift (Build to Workout Weight)
*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right
AMRAP x 15 MINUTES
15 Deadlifts (225/155)|(155/105)
30 Sit-ups
15 Push-ups*
*Hand-Release Optional
3 ROUNDS (6 MINUTE CAP)
5/5 SA Ring Row
5/5 SA RKBS
5/5 SA KB FR Lunge
5/5 Suitcase Deadlift
50’ Bear Crawl
EMOM x 12 MINUTES
MIN 1 – 15 DBL KB Deadlift (53/35)
MIN 2 – :40 DBL KB FR Hold
MIN 3 – 15 KB Upright Row
FOR TIME
150 KBS (53/35)*
*Every time you break, complete a 200m Run.
-15:00 Time Cap-