1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 2
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 3
1:30 Recovery Bike
2:00 Max Plank
1:30 Recovery Bike
Do 2 sets at each weight
On the first set do (2cleans + 1 jerk)
On the second set do (1clean + 2 jerks)
75 Wall Balls For Time:
2min AMRAP
1min REST
(Buy-In)
12/10cal Row
5 Toes To Bar
-Each Round
4 Round Cap.
Round 4 is a 3min AMRAP (NO REST)
Down and back for all of these:
-Jog
-Butt Kickers
-Hamstring Stretch
-Toy Soldiers
-Dynamic Lunge
-High Knees
-Over/Under Hurdle
-Jog
42 – 30 – 18
Alternating DB Snatch (40/25)[50/35]
Burpees over DB
Butterfly Sit Ups
2x Double Unders
84/60/36 for dubs
10-8-6-4-2
Ring Dips
Bicep Curls (dumbbells)
Banded Tricep Extensions
1 ROUND
:20 Single Unders
5 Inch Worms
10 Med Ball Front Squat
1 ROUND
:20 Fast Singles
20 Mountain Climbers
10 Med Ball Push Press
1 ROUND
:20 Double Under/Practice
10 Groiners
10 Med Ball Thrusters
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
20 Double-Unders or :20 Practice
15 Wall Balls
10 Med. Ball Squat Cleans
-Rest 2:00-
REPEAT!
2 ROUNDS (8 MINUTE CAP)
200m Run
20 Alt Shoulder Taps
10 Alt Step-ups
THEN…
2 ROUNDS
30 Single Unders
5/5 SA KB Deadlifts
5/5 SA RKB Swings
5/5 SA KB BOR
EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders
AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs