5 Rounds
30 Squats
10 Strict Handstand Push-ups
Time cap: 12 Minutes
Flat sets. No more than 75% across all sets. Goal is volume under load not building to max.
50 Russian Swings (70/53)
2000m Row
50 Russian Swings
Time cap: 15 Minutes
Flat sets. No more than 80% across all sets. Goal is volume under load not building to max.
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Sit-ups
35 Double Unders
10 Minutes
Practice Ring Muscle-ups
Flat or ascending.
Ascending allows you to build to heavy set of 3 while flat gets you strength and capcity under a given load (approx 80%).
4×6
Bicep Curls
Triceps Extensions
Good Mornings
30 Toes to bar
40 DB Snatch
50 DB Overhead Lunge
40 DB Snatch
30 Toes to bar
(50/35)
Time cap: 12 Minutes
10 Minutes: E2MOM
1 Snatch Pull + 1 Power snatch
Flat sets focusing on timing of pull and speed under the bar. (no more than 50% 1RM)
With a partner
30 Minute AMRAP
100 Double unders (each)
80 Sit-ups
60 Box Jumps (24″/20″)
One person working at a time, split the work how you choose.
Both partners must accumulate 100 reps each on the rope before moving on.
8 Minute AMRAP
3 Bar over Burpees
3 Deadlifts (225/155)
6 Bar over Burpees
6 Deadlifts
9 Bar over Burpees
9 Deadlifts
Cont’d…
Reps continue to ascend by 3 each round.
Max Effort 2k Row
5 Rounds
400m Run
15 Front Squats (115/75)
Time cap: 18 Minutes
4 Rounds (not for time)
2 Turkish Get-ups per side
100m Farmer Carry
