1 @ 80%,

6 @70%,

1 @85%,

6 @75%,

1 @90%,

6 @80%

4 Rounds X AMRAP 4:

27/21 Calorie Row

15 Box Jump Overs (24/20″)

12 Alt. DB Hang Squat Clean 70/50

RX 50/35

REST 4 MINUTES BTWN ROUNDS

Pick up where you left off

aim to try and complete a full round every AMRAP.

Target score is 4-6 Rounds

100 Back Rack Step ups to 8″ stack of plates (body weight)

4 x 2 Build in weight

Strict Weighted pull-ups

For Time:

40 Pull-ups

60 KBS 24/16kg

1,200m Run

Goal is sub 18

break it up however you would like

3 supersets:

10 Bent Over Rows

10 DB Curls

5 Rounds for Time:

9 Front Squats

100m Run

9 Push Press

Barbell 135/95

100 Calorie Row

Partner WOD

AMRAP 30:
20 Deadlifts 275/185
Even Rounds: 20 Burpee Box Jumps 24/20″

Odd Rounds: 20 T2B

21-15-9

Single DB Devils Press 50/35

Pull-ups

3 sets:

10/arm single DB strict press

opposite arm in locked out position overhead

2 minute bike in between sets

1,600m Run or 2,000m Row

80 AbMat sit-ups

800m Run or 1,000m Row

40 AbMat sit-ups

400m Run or 500m Row

20 AbMat sit-ups

5 Rounds:

30 DU

10 unbroken Power Cleans

directly into……

5 Rounds:

30 DU

10 Burpees

(every power clean break 10 sec penalty)

Barbell 115/85

Partner WOD

Cash In: 100/80 Calorie Echo Bike

10 Rounds:

400m Row

200m Run

Split the meters and run together

modify run:

12/9 calorie bike

200m Ski erg

400m bike erg

run less meters

AMRAP 12:

8 Alt. DB Snatches

6 T2B

4 Double DB Box Step ups 20″

DB 50/35 lbs.

3×10 Strict Pull-ups or Chin ups

5 Rounds

600m Row

30 sit-ups

30 burpees

run together and both partners do 30 sit-ups at the same time split burpees