3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
Max Sit-Ups
STATION 2
:30 Plate OH Hold
Max Plate G2OH
STATION 3
:30 Top of Ring Row Hold
Max Ring Rows
STATION 4
:30 Wall Sit
Max Air Squats
1 Snatch EMOM 12
Build as desired. Make each one as perfect as possible.
Starts at 15 minute mark, 3 minutes after snatch EMOM. Start light then work up again.
Build to a heavy triple.
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Cal Row
Top of every minute- 5 Box Jumps
STATION 2
Max Cal Bike
Top of every minute- 5 Burpees
STATION 3
Max Cal Row
Top of every minute- 5 Box Jumps
STATION 4
Max Cal Bike
Top of every minute- 5 Burpees
1. 5 SETS
400m Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
BARBELL WARM-UP*
3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice
(Score is Load)
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)
*Every minute including 3,2,1 go…perform 15 Air Squats
(Score is Reps)
1. ON A 10:00 RUNNING CLOCK…
Practice Hand Walking Skill*
*Approach in 25′ increments with CF Open standards.
(No Measure)
2. ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…5:00 lower-body and 5:00 upper-body.
(No Measure)