3 Rounds
Row 10 cal
10 Piked Shoulder Tap
7 Kang Squat
5 Sots Press
4 Rounds
3 Hang Squat Snatch (185/135)
15 Burpee Box Jump Over (24/20)
Goal: Sub 10 min
Couch Stretch
2 min/side
Roll/Smash Upper Back
2 min
3 Rounds:
200m jog
5 kip swngs
5 push ups
10 jumping squats
In teams of 4:
Team members 1 and 2 complete 7min AMRAP, alternate complete rounds of:
100m sprint
5 burpees
15 DB deadlifts(50lbs/355lbs)
5 pull ups
At the same time, team members 3 and 4 complete 7min AMRAP, alternate complete rounds of:
200m row sprint
5 burpees
15 KB goblet squats (53lbs/ 35lbs)
5 box jump overs
Rest 3min at the end of the first AMRAP and switch!
At the end of the second round, rest 3 min then:
All 4 team members complete 100 hang power snatches (95lbs/65lbs) for time.
Two scores for the workout. Total completed rounds from AMRAP and total time for power snatches.
THE WALK AROUND
FREE ROLL
3 Rounds
5 Single Leg DB Deadlift/Leg
5 Single Arm Push Press/Arm
Jog 200 meters
:30 sec Double Unders
4 Rounds
25 KB Swing (70’s/53’s)
15 T2B
25 Hand Release Push Up
Goal: Sub 14 min
Accumulate the following:
75 Band Good Morning
75 Banded Face Pull
Easy AMRAP 7 min
5 Roll Over V Sit
5 2-For-1 Wall Ball
10 Shoulder Tap
20 Mountain Climber
3 Rounds
10 Srict HSPU
21 Medball Clean (20/14)
50′ HS Walk
21 Wall Ball (20/14)
Goal: Sub 12 min
Pigeon Stretch
2 min/side
Roll/Smash Upper Back
2 min each
A.
3 Rounds
Row 1 min
10 PVC Pass Thru
10 Lunge with Twist
5 PVC OHS
B.
Skill Transfer Snatch x 2
Snatch x2
On the 2 Minute for 14 Minutes
A.
Banded Plank
3 x :30 sec
B.
Banded Hammie Stretch
:90 sec/side
EMOM 9 min
Min 1: 5 Kip Swing + 50′ High Knees
Min 2: 5 Pike Compression + 20 Singles
Min 3: 10 Cal Row Sprint
For 30 min:
2 min: Run 200 meters
2 min: 2 Rounds of “Cindy”
(5 pull ups, 10 push ups, 15 squats)
1 Min: Rest
Strict T2B
3 x 10-15
Pec Stretch
:90 sec
3 Rounds
5 Windmill/Arm
10 Russian Twist
10 Band Pull Apart
10 Cal row
For Time
75 Cal Row
75 Burpee Box Jump Over (24/20)
Goal: Sub 12 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
Easy AMRAP 7 minutes
8 alternating Lunges
6 inch worms
30 single-unders
8 Kip swings
4 broad jumps
Team “DG”
12 Rounds
8 Toes to bar
8 DB Thruster (35’s/25’s)
12 DB Walking Lunge Steps (35’s/25’s)
Notes: Alternate rounds with a partner till you complete all 12 rounds
THE WALK AROUND
Accumulate the following in any order or rep scheme
100 Band Pull Apart
100 Abmat Sit Up
3 Rounds
7 PVC Pass Thru
7 PVC OHS
7 PVC Sots Press
50 Singles
5 Rounds
6 Single Arm DB OHS/arm (50/35)
9 DB Squat (50/35)
12 Box Jump Over (24″/20″)
Goal: Sub 12 min
Not For Time
200 Seated Band Leg Curl
200 Seated Calf Raise
Easy AMRAP 7 min
5 Jumping Pull Up on Rope
5 Low Ring Transition
5 Kip Swing
10 Hollow Rock
5 Single Arm DB Push Press/Side
For Time:
10 Rope Climb
15 Ring Muscle Up
50 CTB Pull Up
50 Push Up
15 Push Jerk (185/135)
10 Strict HSPU
Goal: Sub 16 min
Pec Stretch
:90 sec
Roll/Smash Upper Back
:90 sec