10 min AMRAP
90 Sec Row
10 Suitcase DL (R/L)
10 shoulder taps in push up plank R/L
10 Inch Worm
30 plate hops
For Time Of:
27-21-15-9
Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs (
4 Rounds:
1:30 Row
20 Ring Rows
5 Push Ups to Downward Dog Pose (2 second hold)
15 Air Squats
For time of:
27-21-15
Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (
Rest 5 min
21-15-9
Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (
Rest 3 min
15-9-6
Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (
*Athletes Choice: Majority votes on Snatch, Clean, or Clean and Jerk
For Time (30 min cap)
250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 Reps:
1: 95/65 lbs
2: 115/80 lbs
3: 135/95 lbs
4: 155/105 lbs
5: 185/135 lbs
AMRAP 12:
15/12 Cal Assault bike
50 Heavy Rope Single Unders or 100 DU’s or 150 Singles
10 InchWorms
20 Hip Bridges
12 min AMRAP of
AMRAP 4:00
25/20 AAB Cals (L3), 20/15 Cals (L2), 15/10 Cals (L1)
20 Burpee Box Jump Over 24/20′ (L3/2), 20/16″ (L1), 20/16″ Step-Ups (
AMRAP 4:00
25/20 AAB Cals (L3), 20/15 Cals (L2), 15/10 Cals (L1)
20 Burpee Box Jump Over 24/20′ (L3/2), 20/16″ (L1), 20/16″ Step-Ups (
For Time of:
800m Run
400m Sandbag Carry, 45/25 lbs
500m Row
400m DB/KB Suitcase Carry, 45/25 lbs (1xDB, holding with L or R hand like a suitcase)
50 Cals on the AAB
400m Bumper Plate Carry, 45/25 lbs (Carry anyway)
150 Double Unders/300 Singles
400m Slamball Carry overhead, 30/20 lbs
50 Box Jumps, 24/20″
400m Sled Push, 45/00 lbs
800m Run
400 m run
25 Double Unders/50 Singles
25 C2GHRPU’s
25 Double Unders/50 Singles
15 Pull-Ups
25 Double Unders/50 Singles
1 min PVC Pass Throughs
25 Double Unders/50 Singles
1 min PVC Around The Worlds (30 sec ea way)
3 rounds:
2:00 Row
20 Alt Leg V-ups
20 Hip Bridges
:30 Bar Hang
4 Rounds of the Following for time:
4 Rounds of:
10/8 Muscle Up (L4), BMU’s (L3), 20 C2BPU’s/20 Ring Dips (L2), Pull-Ups/Dips (L1), Assisted PU’s/Dips or Ring Rows/Box Dips (
Time Cap each round of 4 rounds: 8 min (24 min total, not including 2 min rest)
**Total of 16 Rounds** Each round equals 4 rounds of all 3 exercises.
**Add 1 sec per rep not completed to each 8 min round of 4.
*Use 45/35 lb plates for Def HSPU’s
20/15 Cal Row
25 Plate Hops
100′ Lunges
25 Air Squats
10 min AMRAP of:
3 Rope Climbs (L4), 2 Rope Climbs (L3), 1 Rope Climb (L2), 3 Attempts 1/2 way up (L1), 6 Rope Get-Ups (
Coaches Choice 5 min
20 minutes of rowing skill work
For Time of:
50 cal row
40 box jump over 24″/20″ (no touch) (L4), Box Jump and Overs (L3/2), 20/16″ (L1), Step-Ups (
50 cal row
