3 Rounds
15 KB Swings (70/53)
15 Box jumps (24″/20″)
300m Row
Time cap: 12 Minutes
Swings are to parallel.
Flat sets, no more than 80% 1RM.
With a partner
2k Row
30 Snatch (75/55)
30 Snatch (95/65)
20 Snatch (135/95)
20 Snatch (155/105)
10 Snatch (185/125)
10 Snatch (205/135)
2k Row
Time cap: 35 Minutes
One person working at a time, split the work how you choose.
10 Minute AMRAP
35 Double Unders
200m Run
Demo GHD Sit-ups
Practice Ring Muscle-ups
45 Reps
Deadlifts (225/155)
Handstand Push-ups
Time cap: 10 Min
Partition however you choose.
3×8
Bicep Curls
Triceps Extensions
With a partner
18 Minute AMRAP
10 KB Swings (53/35)
10/8 Cal Bike
10 Sit-ups
– Trading full rounds
– Swings are to parallel
400m Farmer Carry
*As few breaks as possibele
Ascending in load.
Demo GHD Hip Extension
3×5 Goodmornings
*At least 1 of 3 on GHD for 5-10 reps of hip ext
Paused squats, hold for 1 sec at bottom.
Flat sets, add 2-5% from 7/18/22.
60 seconds of thrusters
60 seconds of pull-ups
45 seconds of thrusters
45 seconds of pull-ups
30 seconds of thrusters
30 seconds of pull-ups
(95/65)
6 – 2 Minute Rounds
200m Run
14 Alt. V-ups
Max Double Unders
1 Minute Rest Between Rounds
3x
6 Standing side crunch (per side)
100ft Farmer carry
