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1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Burpees to Plate
20 Plate G2OH
STATION 2
AMRAP
20 Plate G2OH
30 Sit-Ups
STATION 3
AMRAP
30 Sit-Ups
40 Plate OH Lunges
STATION 4
AMRAP
40 Plate OH Lunges
50 Double Unders
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FOR TIME
120/100 Cal Bike
(Score is Time)
-Immediately Into-
COOL DOWN
5:00 Slow Pedal & Nasal Breathing
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)
FOR RECOVERY
5:00 Flow Stretching – Full Body
(No Measure)
3 SETS
15 Bench Press (Bodyweight)
Max Unbroken Strict Pull-Ups
(Score is Reps for Each Set)
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 Goblet Lunges (53/35)
30 Perfect Push-ups
400m Run
30 Perfect Push-ups
40 Goblet Lunges
50 Box Jump + Step-Down
400m Run
(Score is Time)
Max Handstand Hold (No wall)
Score is total time in seconds
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1 ROUND
15 KB Deadlift
10 Up-Downs
5 Inchworm + Push-up
into…
1 ROUND
12 KB High Pull
8 Burpees
4/4 Reverse Lunges
into…
1 ROUND
10 KB SDHP
5 Push-ups
5-5-5-5
Tempo Bench Press (2211)
(Score is Weight)
AMRAP x 5 MINUTES
10 KB Sumo Deadlift High Pull (53/35)|(35/26)
10 Push-ups
-1:00 Rest-
AMRAP x 4 MINUTES
8 KB Sumo Deadlift High Pull (53/35)|(35/26)
8 Up-Downs
-1:00 Rest-
AMRAP x 3 MINUTES
6 KB Sumo Deadlift High Pull (53/35)|(35/26)
6 Burpees
(Score is Rounds + Reps)
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1 ROUND
1:00 Bike
10 Alt. Step-Ups
6/6 Single Arm KB High Pulls
-1:00 Rest-
1 ROUND
1:00 Bike (faster RPM this round)
10 Alt. Step-Ups w/light KB
10 KB Upright High Pulls
EMOM x 15 MINUTES
MIN 1 – 16/13 Cal. Bike
MIN 2 – 14 KB Goblet Box Step-Ups
MIN 3 – 18 Upright KB High Pulls
(Score is Load)