P
A. q(2:30) x 6
Set 1-2: 3 FS + 2 Jerks @ 65%
Set 3-4: 2 FS + 2 Jerks @ 70%
Set 5-6: 1 FS + 1 Jerk @ 75%
*%s are off your 1 RM Jerk
B. AMRAP [20]
50 DU
50’ single DB OH WL 50/35
10 DB GS 50/35
Extra: AMRAP [8]
10 DB Zottman Curls
10 Pike Leg Lift Overs
10L/10R single leg DB RDLs
F
A. q(2:30) x 6
5 FS + 1 Jerk
B. AMRAP [20]
50 SU
50’ single DB Back Rack WL
10 DB GS
A. 5 Rds:
1200m Row
[3] Active Rest
*300m Easy
*600m Moderate
*300m Hard
Optional:
Practice a skill during rest
-Sandbag to Shoulder
-Handstand work
-Jump Rope
-Support on Rings
B. q(1:00) x 10:
0:15 L-sit or hollow hold
0:15 REST
0:30 Hang from any implement
P
A. q(2:30) x 5
BP 3-3-3-3-2
*70,75,80,80,85% of 1RM
B. FT [15]
50-40-30
Pushups
Pullups
C. 10:00 max cals on Echo Bike
*complete as 30sec easy pace / 30sec moderate/hard pace
F
A. q(2:30) x 5
6 dips + 100’ Farmers Carry
B. 6 RFT [15]
5 push-ups
5 pulldowns or sPU
10 cal C2 Bike
*Pick the most difficult push-up scale you can complete 5 perfect form push-ups with and try to hold that over 6 rounds
A. q(2:30) x 5
DL 5-5-5-5-4
*Start @ 65% of 5RM and increase by 5% each set
*double overhand grip and dead-stop each rep
B. AMRAP [9]
3 KBS 70/53
3 BJO
3 WB
*add 3 reps to each movement each round. Target getting into the round of 15
C. 4 RFQ
20 Reverse Flies
20 JM Press
10L/10R single arm DB Preacher Curls
A. q(2:30) x 6
OHS 4-4-3-3-2-2
*Start @ 60% of 1RM and build each set
B. q(7:00) x 4
AMRAP [5]
600/500m row buy in
AMRAP with remaining time
4 Burpee to Target (6”)
7 STO 115/80
10 ABMSU
REST [2]
*for each cycle begin with the buy-in and then continue the AMRAP where left off on previous cycle
*2 hand touch to burpee target
P
A. FT [10]
100 T2B
B. FT [15]
50-40-30-20-10
WB + Alternating DB Hang PS 50/35
F
A. FT [10]
100 V-ups or Alternating leg V-ups
B. FT [15]
50-40-30-20-10
AS + DB Hang PS
P
A. 1RM CJ [20]
B. FT [18]
5 CJ @ 60% + 10 Lateral Burpees
5 CJ @ 65% + 10 Lateral Burpees
5 CJ @ 70% + 10 Lateral Burpees
5 CJ @ 75% + 10 Lateral Burpees
5 CJ @ 80% + 10 Lateral Burpees
5 CJ @ 85% + 10 Lateral Burpees
F
A. 3RM FS [20]
B. FT [18]
10 KBS + 10 Lateral Burpees
10 KBS + 10 Lateral Burpees
10 KBS + 10 Lateral Burpees
10 KBS + 10 Lateral Burpees
10 KBS + 10 Lateral Burpees
10 KBS + 10 Lateral Burpees
