20 Burpees
THEN
3 Rounds of
5 Clean and Jerk Empty BB, +, +
10 Clean and Jerks 155/105lb
100 Double Unders
50 Toe2Bar
Rest 3 Min THEN
10 Clean and Jerks 155/105lb
50 Box Jumps 24/20”
30 C2B Pullups
Rest 2 Min THEN
10 Clean and Jerks 155/105lb
30 Bar Facing Burpees
10 Jumping Bar Muscle Ups or 7 BMU
Rest 1 Min THEN
30/20 Cal Ski
RX+ 205/135lb, 10 BMU
*32 Min CAP, rest is NOT excluded from final Time
15 Min AMRAP of;
6 Complex (Cplx1)
60 Double Unders
60 Toe2Bar
*after every 10 T2B per partner, complete 7 Bar Facing Burpee PP
Rest 2 Min THEN
8 Min AMRAP of;
60 Wall Ball 20/14lb@10/9’
60’ HSW or 12 Wall Climbs
Rest 2 Min THEN
15 Min AMRAP of;
6 Complex (Cplx2)
60 Crossovers
60 Chest2Bar
*after every 10 C2B per partner, complete 5 Burpee Box Jump Over 20″
Complex1 =
1 Power Clean +
1 Hang Squat Clean
Complex2=
1 Hang Power Clean +
1 Squat Clean
115/75lb
800m Run
Then..
GAME!
For Time in Teams of 4, Complete 160 Cal Row
Teams Rotate Stations every 1:00 in the following order:
Station 1: 6 Burpee Box Jump Overs
Station 2: 40s Wall Sit Hold
Station 3: Max Cal Row
Station 4: Rest
3 Rounds of;
10 V-Ups or 30 Sec Boat Pose
6 Strict Press
6 Hang Muscle Clean
6 Box Step Ups 3L/3R, 20”
3 Strict Pullups or 6 Strict Ring Rows
*empty BB
100 Box Jump Overs 24/20”
80 Front Rack Lunges 40L/40R, 95/65lb
60 Deficit Burpee w/EleCele (45s)
40 Power Cleans 95/65lb
10 Rope Climbs (Short Ropes)
RX+ 115/85lb, Legless Rope Climbs
*25 Min CAP, athletes may execute the workload in any order/sets they choose
Dynamic Warm Up
Every 1:30 x8
10 Strict Press
-5:00 Transition-
Every 0:45 x16
3 Deadlift
A. Every 2:00 x3
:40 Wall Sit
5 Max Distance Broad Jumps
__
B. Every 2:00 x3
:30 Hollow Hold
20 MedBall Twists w/ Partner (10L/10R)
3 Rounds of;
12 OH Lunge 6L/6R, alt
6 Gymnastic Kip Swings
12 KB Swings
6 SB Deadlifts
*lighter than workout weight for KB and SB
27 Min AMRAP of;
60 Crossovers (RX+ 10 CO-Dubs)
6 Jumping Bar Muscle Ups (RX+ BMU)
3 Sandbag Cleans 150/100lb
12 OH Squats 6L/6R, 24/16kg
*Rest 1 Min after each round
6:00 AMRAP
5 Cal Ski
15 Plate Hops
5 Down Ups
5 Low Hang + Triple + Shrug
6 Rounds
12 Cal Ski / 120 Singles
9 Power Cleans
6 Lateral Burpee Over Bar
*24 Min CAP
*Must Ski 3x and Jump Rope 3x
AMRAP 9:00
12 Cal Machine
10 PVC Dislocates
8 Squat-to-Stand
Every 3:00 x3
10 @ 60%
10 @ 60% +10/5lbs*
AMRAP @ 60% +20/10lbs*
Machine Flush Between Sets
Compare AMRAP score to Week 1
*60% + [Lower lbs/Upper lbs]
UPPER: 4-6 Sets
8-12 DB Arnold Press
Max Reps Strict Pull Ups (CAP 10 reps)
LOWER: 4-6 Sets
20-30 Russian KBS
Max Low Plank Hold (1:30 CAP)
*Rest 1-2min b/w sets
7 Min AMRAP of;
6 Reverse Forward Lunges (3L/3R)
8/6 Cal Bike
6 Strict Knee Raises
6 Burpees
42, 30, 18 of
Pistol Squats (7s, 9/6, 6/3)
Alternating with
42, 30, 18 of
SL Abmat Situps
THEN
42, 30, 18 of
Step Ups 24/20”, 50/35lb DB (alt freely)
Alternating with
21, 15, 9 of
Toe2Bar
*20 Min CAP
400 Meter Run
Rest 2 Min
400 Meter Run
Rest 1 Min
200 Meter Run
Rest 1 Min
200 Meter Run
*12 Min CAP
4 cycles of each exercise of :20s work with :10s Rest
Jump Rope
Strict Press w/ PVC
Bike Cals
Reverse Scorpion Tails
5 Min EMOM
5 Strict Press + 5 Push Press
Rest 2 Min
For Time *15 Min Cap*
40 Wall Balls
40 Dumbbell Snatch
40 Box Step ups w/ DB
40 Sit-ups
1000m Bike (*250m at a time)
