3 ROUNDS…
200m Run
10 Slam Balls
10 Banded Upright Rows (feet inside band)
3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat Band Pull-Downs
MAX Barbell Upright Rows
-Rest 1:30 b/t Sets-
FOR TIME
50 Slam Balls (20/10)
400m Run
50 Sit-ups
400m Run
50 Slam Balls
400m Run
-15:00 Hard Cap-
2:00 Row (Moderate Pace)
Into…
AMRAP x 4 MINUTES
7 Scap Push-ups
7 Ring Rows
7 Plate Good Mornings
:20 Plank Hold
FOR TIME
500m Row
40 Push-Ups
400m Row
30 Push-Ups
300m Row
20 Push-Ups
200m Row
10 Push-Ups
-15:00 Hard Cap-
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
5 Push-ups
5 Burpees
STATION 2
AMRAP
5 DB DBL Swing
5 DB Front Squat
STATION 3
AMRAP
10 Alt. Reverse Lunges
:30 Plank
1 ROUND
30 Mountain Climbers
20 Lateral Jumps Over the Bar
10 Burpees
Into…
2 ROUNDS
10 Deadlifts
8/8 Elbow Punches
6 FR Lunges
4 Front Squats
EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set. Keep weight moderate.
**Pause for :02 above knee then continue the lift.
5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-12:00 Cap-