A.
For time:
500/400 Meter Row
Into…
12-10-8-6-4-2 reps of:
Burpee Box Jump Overs (24/20"")
Alternating Dumbbell Snatches (50/35 lbs)
Goal = <9 Minutes
Cap = 12 Minutes
B.
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Sandbag or Double Kettlebell Front Rack Hold
Station 2: Rest
Station 3: 60 Second Farmer Hold
Station 4: Rest
* Goal is an 8-9/10 RPE weight-wise. Record load used for the Farmer Hold.
A.
Two sets of:
6 Back Squats @ 60-65%
Rest 2 minutes between sets
Followed by...
One set of:
Max Reps Back Squats @ 70%
* Stop 1-2 reps short of failure.
All reps performed at 2211 Tempo, including the AMRAP
B.
Three sets for times of:
25 Wall Ball Shots (20/14lbs to 10/9')
50 Foot Dumbbell Front Rack Walking Lunge (2x 50/35lbs)
15 Toes to Bar, GHD Sit-Ups, or Sit-Ups
50 Foot Dumbbell Front Rack Walking Lunge (2x 50/35lbs)
Rest or alternate with a partner 1:1 between sets.
Goal = < 3:00/set
Cap = 20 minutes total (including with partner)
A.
Two sets of:
8-10 Bench Press @ 70-75%
Rest 2 minutes between sets
After the second set...
One set of:
Max Close Grip Bench Press Reps @ 70%
Rest 30 seconds
Max Close Grip Bench Press Reps @ 60%
B.
Option 1:
For time:
1-2-3-4-5 reps of:
Wall Walks
50-40-30-20-10 reps of:
Double Unders
Goal = < 10 minutes
Cap = 12 minutes
Option 2:
For time:
25 Foot Handstand Walk
50 Double Unders
50 Foot Handstand Walk
40 Double Unders
75 Foot Handstand Walk
30 Double Unders
50 Foot Handstand Walk
20 Double Unders
25 Foot Handstand Walk
10 Double Unders
A.
Three sets of:
10 Tempo Ring Rows @ 21X2
Straight into...
15-20 Second Dip Support Hold
Rest as needed
Followed by...
Three sets of:
3 Strict Pull-Ups
4 Strict Dips (ring or stationary)
5 Knees to Elbow
6 Tempo Push-Ups @ 1111
B.
Every 4 minutes, for 20 minutes (5 sets of):
40/32 Calorie Assault Bike
Max Distance Shuttle Run (25 foot increments) in the remaining time.
* No rest between sets.
Bike Substitution Options:
600/550 Meter Row
1200/1100 Meter C2 Bike
A.
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
B.
Every 2 minutes, for 12 minutes (6 sets of):
3 Position Hang Snatch (high, mid, low) @ 60-70% of 1RM
In teams of 2, complete as many rounds and reps as possible in 30 minutes of:
20 Plank Burpees Over Partner (10 per partner)
(once partner 1 has completed 10, they will switch and partner 2 will go)
into...
40 Synchronized Sit-Ups (each)
into...
60 Ping Pong Wall Ball Shots (30/person)
into...
400 Meter Run (together)
Explanations:
Plank Burpees: One partner will perform an elbow plank hold. The other partner will perform lateral or facing burpees over them (similar to a barbell). They may jump or step over their partner.
Synchronized Sit-Ups: Partners will touch the ground overhead and in front of their feet at the same time on each rep.
Ping Pong Wall Ball Shots: Partners will line up shoulder to shoulder and alternate repetitions with each other.