@ 75%
*10 supinated tempo ring rows after each set (2-1-2-1)
Place feet on box that is level with the rings
AMRAP 10 minutes
2 Rope Climbs
25′ HS Walk RX+/ 50′ Bear Crawl RX
AMRAP 30 minutes
500 meter row
30 abmat situps
200 meter run
20 KBS 50/35
50 Double Unders
10 D-Ball Over Shoulder 150/100
*Use sandbags/ stones/ Dballs/ Medballs
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Alt DB Snatches
10 Pull Ups
EMOTM 8 minutes
1 Power Snatch, 1 Hang Power Snatch, 1 Hang Squat Snatch + 8 Knees to Elbows
*Use 70% of your 1RM Power Snatch
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)
Tabata
DB Shoulder Press
Tabata
L-Sit Pullups
Tabata
Handstand Hold
*Use same DB for all 8 sets
5 minutes AMRAP
10 DB Snatch (50/35)
10 Burpees
Rest 3 minutes
5 minutes AMRAP
10 DB Push Press (50s/35s)
10 Pull Ups
Rest 3 minutes
5 minutes AMRAP
10 DB Step Ups (50s/35s)
10 GHD sit ups
Tempo Goblet Squats (4-1-X-1)
3×12
*20 Russian Twists between sets (no weight)
AMRAP 8
6 Toes to Bar
9 Pushups
12 Air Squats
Rest 4 minutes
AMRAP 8
6 V-Ups
9 Burpees
12 KBS
@80%
AMRAP 8 minutes
6 Toes to Bar
9 Pushups
12 Front Rack Lunges (95/65)
(each side)
Alternating Dumb Bell Banded Chest Press (from bottom)
1 Pegboard Ascent after each set (3 total)
Scale with legless rope climb
Scale with 2 rope climbs
Scale with 4 rope pulls
*Note weight used and band color
For Time:
30 Clean and Jerks 135/95
*After every 5 reps, do 4
Overhead Lunges in place.
Workout is finished with
the 4 OH lunges.
