2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
Run 100 meters
2 ROUNDS
10 PVC Tempo Overhead Squats (3211)
10 Scap Pull-Ups
AMRAP x 9 MINUTES
9 Hang Power Cleans
9 Push Press
9 Toes to Bar
RX 95/63
RX+ 115/73
AMRAP x 5 MINUTES*
:30 Bike (increase RPM by 2, every round!)
10 Alt. Cossack Squats**
5/5 Single Arm Ring Rows
*Every minute on the minute (including 3-2-1 GO), perform 5 Burpees
5 ROUNDS FOR TIME
20 Alt. Lunges
15 Ring Rows
10 Cal. Bike
-12:00 Hard Cap-
(Score is Time)
2-3 SETS
1:00 Quad Smash with Roller
20 Slow Mountain Climbers
10 Glute Bridge-Ups
5/5 Single Leg Glute Bridge-Ups
(No Measure)
2 ROUNDS (6 Min Cap)
200m Run
8 Up-Downs
8 DB Suitcase or Sumo Deadlifts
8 Glute Bridge-Ups
EVERY 2:00 FOR 4 SETS
200m Run
Then MAX Reps of…
Set 1 – DB Strict Press
Set 2 – DB Burpees
Set 3 – DB Front Squats
Set 4 – DB Devil’s Press
-1:00 Rest b/t Sets-
(Score is Number of Reps Each Set)
3 ROUNDS (6:00 CAP)
100m Run
8 Scap Push-ups
8 Up-Downs
100m Run
5 Push-ups
5 Burpees
8-6-4-8-6-4
Push Press*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(Score is Weight)
FOR TIME
15 Push Press (75/55)|(45/35)
35 Burpees
15 Push Press (95/65)|(65/45)
400m Run
15 Push Press (115/75)|(75/55)
35 Burpees
15 Push Press (135/95)|(95/65)
-14:00 Hard Cap-
(Score is Time)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
6 Renegade Rows*
*1 Push-Up + 1 DB Row R + 1 DB Row L
STATION 2
AMRAP
6 DBL DB Snatch
18 Double Unders
STATION 3
EMOM
15 Burpees