For Time:

2,000m Row

120 Calorie Echo Bike

2,000m Row

If class is larger than 6, start the second waive 12 minutes in and the first waive should consist of the people faster on the bike.

10 minute double DB Carry, 50/35

Position 1: Farmer’s Carry

Position 2: Front Rack Carry

Position 3: Overhead Carry

Challenge your grip, forearms, shoulders, and upper back.

Hold 2 DB’s. Start in the farmers carry and walk as long as you can until you have to break. Once you pick the DB’s up again, move to front rack until you break, then overhead position then start back at farmers carry and so on.

For Time:

60 T2B

60 Push Jerk, 135/95

*Partition however you’d like

RX 115/85

200m Run

1 minute rest

400m Run

2 minute rest

600m Run

3 minute rest

800m run

4 minute rest

1,000m run

*during rest 10 close grip push-ups

3 Deadlifts 255/175

1-2-3-4-5-6-7-8-9-10 Double DB Front Squat, 50/35 lbs

Goal is sub 18

on the 4:00 x 5 sets:

50/40 Calorie Row

moderate to hard intensity. Adjust target calories accordingly

45 minutes

3 minutes each machine

Ski Erg

Rower

Bike Erg

core movement

surprise station

5 Rounds For Time:

100 DU

1000m Row

50 Wallballs (20/14)

Split reps

Power Cleans TnG

5 70%

4 75%

3 80%

2 85%

1 90%

AMRAP x 20

10/8 Calorie Bike

10 DB Floor Press 50/35

10 T2B

Relay style with each person in a station working at the same time. Move to the next station once the person in front of you finishes their reps.

3 sets

10 double DB tricep kickbacks

max ring support hold

On the Minute x 10:

3 Power Snatches 115/85

Max Bar-Facing Burpees

-start each minute with 3 power snatches and use the rest of the minute to accumulate as many BFB

Target Score: 50-100 BFB

3 Sets

20 Feet elevated DB Glute Bridges

1 minute GHD Back Extension hold

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