1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15 Slam Balls
STATION 2
EMOM
30 Double Unders
STATION 3
EMOM
15 Wall Balls
STATION 4
EMOM
30 Double Unders
7 Rounds for Time:
14 KB Swings (53/35)[70/44]
7 V-Ups*
7 Ring Dips [5/3 Ring MU]
7 Box Jumps (24/20)[30/24]
Hands touch toes on V-Ups. Keep legs as straight as possible.
Skills practice:
Hit 2 or 3 rounds of this, do whatever numbers you can but try to make them perfect. Rest as needed between everything:
8 Butterfly or Kipping Pull Ups
8 Toes to Bar
12 Alternating Pistols (use assistance if necessary).
8 minute AMRAP:
Shuffle Down + Back x 2
:20 Pigeon per Side
10 Bird Dogs
10 Alternating Shoulder Taps
2 Wall Walks
5 Strict Pull Ups
25 Minute EMOM:
1: 18/15 Calorie Row
2: 40 Double Unders
3: 3 Rope Climbs
4: Max Handstand Walk/Handstand Hold/Shoulder Taps
5: Rest
3 Rounds:
15 GHD Sit Ups
20 Bicep Curls (bar or dumbbells)
2 ROUNDS (Increase pace & weight in 2nd round)
:30 Bike
10 DBL KB RDLs (lower to hang position)
:30 DBL KB Front Rack Hold
10 DBL KB Suitcase Deadlifts
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 DBL KB Front Rack Hold
(Score is Weight)
3 ROUNDS
8/6 Cal Row
8 Step Ups
10 Good Mornings PVC
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
FOR TIME* – but MORE for technique.
15-12-9
Hang Power Clean – Light
Box Jump (high)
Rest 2 minutes
12-9-6
Hang Power Clean -Medium
Box Jump (higher)
Rest 2 minutes
9-6-3
Hang Power Clean -Heavy – ish
Box Jump (highest)
Goal is three increasing weights for cleans & heights for the Box Jump.
Modify to KB swings as desired.
(Score is Time -)