A. 10 RFQ
5 sPress @ 65% of 1RM
REST [:30]
5 sPU or RR
REST [:30]
B. q(7:30) x 3
AMRAP [5]
400m Run
10 Wall Walks
Max rep WB with remaining time
*20/14lb WB to 10’
*target 1:00 of WB time each round. Scale WW to 8, 6 or 4 reach this target
P
A. q(3:00) x 5
Set 1: 3 PP + 2 PJ + 1 SJ @ 70% of 1RM PP
Set 2-3: 2 PP + 2 PJ + 1 SJ @ 75%
Set 4-5: 1 PP + 1 PJ + 1 SJ @ 80%
B. q(4:00) x 5
25 WB 20/14
200’ KB Farmers Carry 70/53
8 sHSPU
*note RX WBs are to a 10’ target for everyone in this workout
Extra: 4 RFQ
1:00 Weighted Wall Sit
15 Banded Pull-throughs
F
A. q(3:00) x 5
6 PP + recovery bike @ 6 RPE
B. q(4:00) x 5
25 WB or AS
200’ KB Farmers Carry
8 DB sPress
P
A. q(2:30) x 5
BP 4-4-4-4-3
*70,75,80,80,85% of 1RM
B. For Max Cals
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [3]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
*NOTE that the 4th AMRAP is 3 minutes
*target a minimum of 45 seconds on the bike. Cap DUs at 35 seconds and scale to a CTBPU number you can complete in 2 sets max
C. 3 RFQ
10 Barbell or DB Hip Thrusts
14 L/R DB Bulgarian Split Squats
F
A. q(2:30) x 5
7 dips + 100’ Sandbag Carry (bear hug)
B. For Max Cals
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [3]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
*NOTE that the 4th AMRAP is 3 minutes
*target a minimum of 45 seconds on the bike. Cap SUs at 35 seconds and select a challenging pulldown weight
