2 ROUNDS
High Knees (25 ft)
Butt Kickers (25 ft)
10 Single DB Ground to Overhead (hold DB horizontally)
5/5 Single Arm DB Strict Press
25ft/25ft Single Arm DB OH Carry
10 Up-downs
8 ROUNDS FOR TIME
10 Alt. DB Snatch
10 Burpees Over DB
100m Run
-16:00 Hard Cap-
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
30 Cal Bike
Rest Remainder
STATION 2
1:00 Plank
1:00 Burpees
STATION 3
400m Run
Rest Remainder
STATION 4
1:00 Plank
1:00 Wall Balls
21-15-9
DEADLIFTS (225/155)
BOX JUMPS (24/20)
3 QUICK ROUNDS (8:00 CAP)
50m Shuttle Run
8/8 Reverse Lunges
10 Goblet Squats
12 Russian KB Swings
5-5-5-5-5*
Tempo Front Squat (31X1)
*Complete 8/8 DB Split Squats after each set.
EVERY 3:00 FOR 4 ROUNDS
20 Wall Balls (20/14)
20 Front Squats (75/55)
MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.
AMRAP x 6 MINUTES
150m Row
10 Alt. Groiners
10 Scap Push-ups
10 Sit-ups
3 SETS
500m Row
-2:00 Rest b/t Sets-