1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Slam Balls
10 Slam Ball Lunges
STATION 2
AMRAP
15 Slam Balls
15 Slam Ball Sit-Ups
STATION 3
AMRAP
20 Slam Balls
20 Jumping Jacks
STATION 4
AMRAP
30 Slam Balls
30 Mountain Climbers
Part A:
12 – 10 – 8
-Single Arm Devil’s Press (40/25)[50/35]
-Straight Body King Kongs
[Rx+ 3-2-1 Seated Legless Rope Climb on short ropes]
Part B:
30 – 20 – 10
-Single Arm DB Thrusters (40/25)[50/35]
-4x Double Unders (120-80-40)
-Butterfly Sit ups
Part C:
3 Rounds
500m row
1:00 Plank (any way)
You choose the order in which you choose to complete the Parts (A, B, and C).
Once you start a part, you need to finish it before moving on to another.
Score is time when all 3 parts have been completed.
100m Run
Into…
AMRAP x 5 MINUTES
20 Mountain Climbers
10 Step Ups
5/5 SA KB Push Press
Into…
100m Run
AMRAP x 12 MINUTES
12 Alt. KB Push Press*
100m Run
12 Alt. KB Suitcase Step-Ups
*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.
(Score is Rounds + Reps)
AMRAP x 6 MINUTES
8 Barbell Good Mornings
8 Kipping Swings
8 V-ups or Tuck-ups
8 Barbell RDLs
8-6-4-8-6-4
Sumo Deadlift*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(Score is Weight)
3 SETS
12-10-8
Deadlifts (185/125)|(115/75)
Toes 2 Bar
-1:30 Rest b/t Sets-
(Score is Each Set for Time)
1 ROUND
10 Up-Downs
10 KB Deadlift
8 Knee Push-ups
8 KB Up-Right Row
6 Burpees
6 KB Sumo DL High Pull
FOR TIME
500m Row
-2:30 HARD CAP-
(Score is Time)
-1:00 Rest b/t Efforts-
EMOM x 10 MINUTES
MIN 1 – 6 Push-Ups + 15 Sit-Ups
MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls
(No Measure)
-1:00 Rest b/t Efforts-
AMRAP x 2:30 MINUTES
Row for Meters
(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.