AMRAP x 5
5 Push Up to Down Dog
5 DB Strict Press
5 DB Front Squats
5 DB Bent Over Row
15 Single Unders → Double Unders
AMRAP x 15 MINUTES
4 DB Thrusters
8 Ring Rows
12 V-Ups
16 Double-Unders
Partner 1500m Row!
Switch partners working every 150m.
2 Rounds:
5 Ring Rows or Strict Pull Ups
10 Push Ups
15 Squats
IN TEAMS OF 2…
FOR TIME*
100 Goblet Squats
50 Burpees
100 KB Swings
50 Burpees
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
Pick a weight that you can do 10 reps but not 20 for both goblet squat and swings
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
Hip + Knee + Floor
2RFT:
10 Devils Press (50/35)
50FT OH Walking Lunge
20 Push Press
50FT OH Walking Lunge
(Rx 1DB) [Rx+ 2DBs]
2 ROUNDS
150m Row
5 DBL KB Sumo Deadlift
3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings
:15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack Hold
IN TEAMS OF 2 …
“TAILPIPE”
6 ROUNDS FOR TIME
P1 – 250m Row
P2 – DBL KB Front Rack Hold
-18:00 Hard Cap-
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 DB Thrusters
100m Run
STATION 2
AMRAP
15 Plate Ground to OH
100m Run
STATION 3
AMRAP
15 Up-Downs
100m Run