3 Steady Rounds of:
12 Goblet Squats (2 second pause in bottom)
15 Push Ups
5 Rounds:
21 Front Squats 95/65
7 Burpee Pull Ups
RX plus – 115/75
Muscle Ups
5 Rounds:
21 Front Squats 95/65
7 Burpee Pull Ups
RX plus – 115/75
Muscle Ups
3 Rounds of:
50 Double Unders
15 Toes To Bar
Rest 1 Minute between rounds
Partner 17 Minute AMRAP:
100 Calorie Bike or Row
60 Deadlift 275/185
Max Bar Facing Burpees in remaining time
Split the calories and deadlift reps up evenly then alternate burpees in the remaining time.
With a partner alternating rounds.
8 Rounds of:
Run 200 Meters
15 Kipping HS Push Ups
For Time:
400 Meter Run
25 Bar Facing Burpees
50 Pull Ups
75 Push Press 75/55
100 Double Unders
800 Meter Run
4 Rounds of Suicide Sprints:
5-10-15-20 Meters
**Max Effort: Rest 1 Minute between rounds
Start at 60% and work your way up to todays 2 rep max
With a partner complete 10 total rounds (5 each) 0f:
250 Meter Row
20 Wall Balls 20/14
5 Bar or Ring Muscle Ups
Each partner completes a full round while the other partner rests.
The sub for a muscle up is a burpee pull up. If you don’t have a partner rest 2 minutes between rounds
100 Meter Waiters Walk X 3 using kettle bells or dumbells 45/25
Rest 1 minute between rounds. Switch arms at 50 meters.
EMOM 9 Minutes:
Minute 1: 15 Goblet Squats 35/24
Minute 2: 100 Meter Run
Minute 3: 15 Abmat Sit Ups
6 Rounds for time of:
4 – Power Clean 155/115
12 – Box Jump Overs 24/20
12 – Toes To Bar
RX Plus – Squat Cleans
EMOM 8 Minutes:
Odd Minutes: 4 Deadlift @ 75%
Even Minutes: 20 Push Ups
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If you don’t have the flexibility for overhead squats yet, the sub will be overhead walking lunges.
Bike, Row, or Ski 60 Calories
3 Steady Rounds:
15 Box Jump Overs
15 Pull ups
4 Rounds for time of:
75 Double Unders
15 Push Jerk 115/75
15 Minute AMRAP of:
9 – Toes To Bar
7 – Squat Clean 145/105
5 – Bar Facing Burpees
Weighted Back Extensions 3 X 15 @ 25/10 lb plate
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Sled Sprints
5 X 100′ (Rest 2 min between rds)
Moderate weight
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″