For Time-Rest 2 Mins after each 3 Rounds
3 Rounds:
10 C&J (135/95)
5 Pullups
3 Rounds:
30 Alt Pistols
5 Pullups
3 Rounds:
30/25 Cal Bike
5 Pullups
3 Rounds:
10 Power Snatches (135/95)
5 Pullups
Buy In: 50 Sit-Ups
6 Rounds for Time:
36 DUs
6 Clusters 135/95 RX
1 Rope Climb
100 Meter Run
Buy Out: 50 Sit-Ups
20 min AMRAP
200m Run
20 KB Deadlifts
10 DB push press
10 alt DB box step ups
20 min AMRAP
200m Run
20 Deadlifts
5 Shoulder to Overhead
10 Overhead Squats
RX 135/95. RX+ 155/105
Sally up squats
❤️ – CAL bike
♦️- box jump
♠️ – KB swing
♣️ – SU x 10
🅰️ – 15 devils presses
🃏 – 1 mile bike or 1000 run
8 min Emom
You pick the Weight
15 min clock
3 rounds
30 Air Squats
20 cal Bike
10 burpees
With time remaining in the 15 minutes. Find a 1 rep max clean and Jerk
Coaches choice
30 min timecap
Double each round as you go!!!
– 2 burpees
– 4 wall balls
– 6 push ups
– 8 squats
– 10 sec plank
12 min EMOM(3 Rounds)
Min 1 – 6 Back Squats @ 65%
Min 2 – 4 Back Squats @ 70%
Min 3 – 2 Back Squats @ 80%
Min 4 REST
All % are of your 1RM
Record your 3 sets of 2
30-28-26-24-22-20
Sit-Ups
Alt. Lunges
15-14-13-12-11-10
Pull-Ups
KB Swings 53/35
Choice of plank Tabata
30 min timecap CHIPPER
100 DU or 300 SU
90 flutter kicks
800 meter row
70 squats
60 sec plank
50 alt reverse lunges
40 burpees
30 box jumps
20 CAL bike
100 heavy farmers carry
If time is left then start over again
8 min Emom
You pick the Weight
7 min AMRAP
15 Cal Row
10 Alt. DB snatches 50/35
1 min rest
7 min AMRAP
10 T2B
50 DUs
