3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
MIN 1 – Max Pull-ups or Ring Rows
MIN 2 – Max Box Dips or Push-ups
STATION 2
400m Run
(rest remainder)
STATION 3
EMOM
MIN 1 – Max Cal Row
MIN 2 – Max Burpees
STATION 4
80 Double Unders
(rest remainder)
2 ROUNDS…
20 Mountain Climbers
10 Air Squats
5 Arm Haulers*
2 ROUNDS…
20 Jumping Jacks
10 Alt. DB Sumo Deadlifts
5 Sit Ups
2 ROUNDS…
20 Alt. SA DB Sumo Deadlift High Pulls
10 Lunges
5 Cal Bike
AMRAP x 14 MINUTES
14 Alt. DB Snatches
14/12 Cal. Bike
7/7 DB Suitcase Split Squats
14 Tuck-Ups
EMOM x 9 MINUTES
MIN 1 – :45 Row
MIN 2 – :30 up-downs
MIN 3 – :45 Plank
2 rounds
200 meter farmers carry 53/35
500 meter run
25 burpees
25 calorie row
25 Kb swings
25 goblet squats
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
30 KB Swings
40 Toe 2 Bar or v-Ups
40 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
-32:00 Time Cap-
EMOM UNTIL FAILURE*
2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)
*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.
3 ROUNDS…
:30 Row (EZ → Mod → Hard)
10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings
10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.
-32:00 Time Cap-
FOR QUALITY
10:00 Practice HS Walk