3 Rounds

40/30 Calorie row

30 C2B

30 Double DB Push Press

directly into…….

3 Rounds

30 Calorie Bike

30 C2B

30 Double DB Push Press

RX Pull-ups

60-50-40-30-20 Calorie Row

20 Hang Squat Cleans (155/105)

4 Rounds

100m Farmers Carry

10 Double DB RDL’s (50/35)

1,000m Run

50 Sit-ups, 25 Push-ups

800m Run

40 Sit-ups, 20 Push-ups

600m Run

30 sit-ups, 15 push-ups

400m Run

20 sit-ups, 10 Push-ups

200m Run

10 sit-ups, 5 Push-ups

35 minute time cap

1 BMU or Strict Pull-up

2 Pistols or DB Snatch’s

3 Hang Cleans

4 Push Jerks

5 Front Squats

6 Deadlifts

7 Burpees

8 T2B

9 Box Jumps

10 HSPU

11 Pull-ups

12 Devils Press

Barbell 115/85

DB 50/35

10-9-8-7-6-5-4-3-2-1 Floor Press

10 Double DB Front Rack Lunges

Barbell floor Press Body Weight

DB 50/35

5 Rounds:

3 machines

3 minutes on each machine

10 GHDS

Team of 3

30 HSPU

30 BJO

200m Run

into…

60 HSPU

60 BJO

400m Run

into….

90 HSPU

90 BJO

600m Run

Team of 3

AMRAP 20: ADV RX

20 T2B

20 Hang Cleans 135/95

200m Row

200m Run

AMRAP 20: RX

20 Knee Raises

20 Hang Cleans 95/65

200m Row

200m Run

Tag team and rotate however needed with one person working at a time in the order that the workout is written including the run.

5 Rounds

5 OHS 115/85

10 Calorie Row

15 Shuttle Runs (every 6 mats = 1 rep)

20 Sit-ups