AMRAP x 5 MINUTES
5 Up-Downs
20 Mountain Climbers
5 Push-ups
20 Mountain Climbers
7-7-7-7-7*
Strict Press
*Complete 1:00 Plank Hold in Push-up Position after each set.
EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Snatch (40/30)
MIN 2 – 15 Burpees
Score is weight on the Snatch
2 ROUNDS
100m Row (increase pace each round)
10 Up-Downs → 10 Burpees
5 KB Deadlifts + 5 Russian KBS → 10 American KBS
3 SETS
300/250m Row
15 Burpees
25 Kettlebell Swings
-2:00 Rest b/t Sets-
-16:00 Hard Cap-
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
PARTNER WARM-UP
3-4 SETS EACH
P1 —> Bike for Cals (increase pace every time on the bike)
P2 —> DB Complex*
Deadlift
SA DB Swing
Muscle Clean
Press
FS
Thruster
(10:00 Cap)
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
50 Single Unders
then…
Max Meters Row in remaining time
STATION 2
25 Plate Hops
then…
Max Meters Row in remaining time
STATION 3
30 Jumping Jacks
then…
Max Meters Row in remaining time
STATION 4
15 Box Jumps
then…
Max Meters Row in remaining time
Bring Sally Up
Build to a set of at least 5 at 80%, if you have more reps in the tank then hit more good reps but don’t go to failure.
5 Rounds:
10 Pull Ups [C2B]
Shuttle down-back-down-[back]
20 Push Ups [10 HSPU]
Shuttle down-back-down-[back]