3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Meter Row
STATION 2
:30 Single Arm DB DL (R)
:30 Single Arm DB DL (L)
STATION 3
Max Double Unders
STATION 4
:30 Single Arm DB Arnold Press (R)
:30 Single Arm DB Arnold Press (L)
With a Partner
For time
6 Rounds of
1000m Row*
*Switch off every 1000m. The partner who is not on the rower must complete
60 double unders
6 devils presses (40s/25s)[50s/35s]
6 Double DB Front Squats (40s/25s)[50s/35s]
Each partner will do 3 rounds of 1000m row and 3 rounds of the “resting” complex.
3 ROUNDS (5 MIN CAP)
8 Plate Deadlifts
6 Alt. Bodyweight Lunges
4 Plate Shoulder Press
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
2-3 SETS
20 SLOW Calf Raises (:03 Pause at bottom)*
20 Alt. V-Ups
20 SLOW Arm Haulers
*Stand on plate to perform
(No Measure)
400m Group Run
Into…
AMRAP x 5 MINUTES (w/ a pair of light DBs)
5 Inch Worms
10 Alt. Cossack Squats
5/5 SA Deadlifts
10 Hang Muscle Cleans
3 ROUNDS FOR TIME
400m Run
30 DB Hang Power Cleans
50m DB Farmer Carry
30 Air Squats
-15:00 Hard Cap-
(Score is Time)
Row 500 meters
Jog 400 meters
10 ring rows
100 single unders
1 rope climb
Get ready.
AMRAP x 35 MINUTES
Row 1000/800 meters
Run 800 meters
100 Double Unders
2 Rope Climbs
(Score is Rounds + Reps)
Goal is 3+ rounds – modify accordingly.
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or moderate band.
(No Measure)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.