AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (315/225)
6 Lateral Barbell Burpees

ADV RX as written
RX 185/135, 225/155, 275/185

For Time:
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
50/35 Calorie Assault Bike

OR 900/750m Row

ADV RX as written
RX kipping HSPU

Shoulder press in place of HSPU

AMRAP 10:
30 DU
10 Hang Power Cleans (135/95)
30 DU
10 Push Jerks (135/95)

On the 3:00 x 6 Rounds:
400m Run

On the 3:00 x 6 Rounds:
400m Run

• looking for a work to rest ratio right around 1:1
• the goal is to sustained the same pace for the 6 rounds
• These runs should take between 1:30-1:40 to complete
• Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round

SUBS
Row
500/400m Row

Bike 28/20 Calories

Score is slowest round.

On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
600/500m Row or 500m Run

Wearing a 20/14 Weight Vest if you have it.

A new round starts every 10 minutes in (0:00 – 10:00 – 20:00)
• You’ll complete movements for time and rest whatever time remains until the next round begins
• For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest

score is the slowest of the three rounds

2 Rounds For Time:
800m Run
30 Wallballs (20/14)
400m Run
30 Box Jumps (24"/20")
200m Run
20 Sit-ups
10 pistols

800m Run
Into…
5 Rounds
5 Burpees
5 DB Thrusters or Odd Object Thrusters
Into…
800m Run

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 185/135
ADV RX as written
RX 155/105

Use a DB or DB’s or odd object in place of barbell.

EMOM 30: 6 Rounds
Minute 1: Machine Calories
Minute 2: Russian KBS (24/16kg)
Minute 3: Air Squats
Minute 4: DU
Minute 5: AbMat Sit-ups

21 Squat Snatches (115/85)
15 Pull-ups
15 Squat Snatches (115/85)
12 Pull-ups
9 Squat Snatches (115/85)
9 Pull-ups

ADV RX as written
RX Squat Snatch 95/65
And bent over row in place of PU with same weight on barbell as the snatch

2 Rounds:
15 Double Dumbbell Power Cleans
12 Double Dumbbell Push Jerks
9 Devil Presses

50/35#
If you don’t have 2 DB use one for both movements. Do 8 power cleans per arm and 6 PP per arm. 9 Devil Press with one DB.

15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press

Rest 2 Minutes Between Sets

Alternatives:
Double DB RDL
Single LEG DB or KB RDL
DB floor press

For Time:
125 DU
100/75 Cal Row OR 70/49 Cal Bike or 5 min run (about 900m)
30 Burpee Box Jumps
100/75 Cal Row OR 70/49 Cal Bike or 5 min run (about 900m)
125 DU

Scaling DU
work on DU for 1:30-2min OR
200 Singles

For Time:
5 Rounds
10 Slam-Ball or Wall-ball Cleans
15 Sit-ups

On the 5:00 x 5 Rounds:
15/12 Cal Bike OR Row OR 200m Run
12 DB Snatches (50’s/35’s)
10 Barbell Thrusters (165/115) OR 10 Single arm DB Thrusters 5 per arm

Score is slowest round

Track workout

On the 0:00 – 400m Run
On the 3:00 – 200m slam-ball Run
On the 5:00 – 400m Run
On the 8:00 – 200m slam-ball Run
On the 10:00 – 400m Run
On the 13:00 – 200m Slam-ball Run
On the 15:00 – 400m Run
On the 18:00 – 200m Slam-ball Run

Score is total time on slowest 400 and slowest 200 combined.

3 Rounds For Time:
800m Run OR 89/56 Cal Bike OR 1000/800m Row
21 Power Cleans (175/115)