3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Sumo DL
STATION 2
Max DB Hang Power Clean
STATION 3
Max DB Stirct Press
STATION 4
Max Distance Row
3 Rounds of Increasing Weight:
Row 250 meters
6 Push Press
6 Front Squats
6 Up Downs
3 Rope Butt-to-Floors
21 – 15 – 9
Front Squat (135/93) (from ground)
Bar Facing Burpee
Right into
15 – 12 – 9
Pull Ups
2x Butterfly Sit Ups
Right into
12 – 9 – 6
Shoulder to Overhead (135/93)
3 – 2 – 1 Rope Climbs
With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.
EXAMPLE:
Round 1 perform with KB in the Right Hand & DB in Left Hand
Round 2 perform with DB in the Right Hand & KB in Left Hand
AMRAP X 10 MINUTES
:30 Bar Hang
:30 Cross Body Hold
:30 Farmer Carry
:30 Front Rack Squat Hold
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)
*2″, 4″ or 6″ Deficit
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-