1. 3 sets
• 16 alt. DB floor presses
• 12 DB bent over rows
• 10 DB goblet squats
2. 5 sets/ 2’
• 8 narrow grip bench presses @60-70%
3. EMOM 24’
1: 10 box jumps
2: 12/15 cals assault/row
3: Max DB devil presses
4: Rest
4. 4 sets / 2’
• max banded strict pull ups
• max unbroken strict presses @43/25
• 40” plank hold
1. 3 sets
• 6/6 lateral box step ups
• 10/10 dead bugs @ SMR
• 6 RDL @barbell
2. 4 sets
• 6-8 Deadlifts
1: 60% 2: 65% 3: 70% 4: 75%
3. AMRAP 15’
• 15 Deadlifts @70/52
• 15 WB’s
• 15 T2B’s / Knee raises
4. 2- 3 sets
• 20 supermans
• 20 alternating v-ups
then, 3 sets
• 15-20 banded triceps curls
1. 5’ cardio + 3 sets
• 30” couch stretch/ side
• 5 vertical jumps
• 10 alt. toes touches
2. For Time - easy pace
• 50-40-30-20-10 Am. Swing
• 25-20-15-10-5 Target Burpee
• 50-40-30-20-10 Plate Sit up
3. 5 sets
• 10 Seated KB strict presses
• 5 Strict pullups
Then, 3 sets
• 15 biceps curls
1. 3 sets
• 16 deadbugs
• 12 plank to pushups
• 8 barbell good mornings
2. Every 2’ for 10’
• 10 push presses @medium weight
3. For Time 20 rounds
• 1 burpee pullup
• 2 hspu’s
• 3 box jumps
4. Acc. Work / 3 sets
• 30 banded triceps curls
• 15/15 KB side crunches
1. 3 sets
• 6 seated box jumps @40cm
• 12 jumping lunges
• 4 barbell muscle cleans
2. Power Clean / 5 sets / 1’30”
• 3 power cleans @65-70%
3. For time
• 15 cals row/ski
• 30 walking lunges @1xDB
• 15 cals row/ski
• 90 abmat situps
• 15 cals row/ski
• 30 walking lunges @1xDB
4. 3 sets Acc. Work
• 12 alternating T2B
• 24 weighted crunches
1. 3 sets
• 30” plank hold
• 15 banded pull aparts
• 15 hip thrusts on bench
2. Strength/Back Squat 5 sets/1’30”
• 10 reps @climbing weight
3. Every 3’ for 18’
• 15/12 cals row
• 10 bar facing burpees
• 8 power cleans @35/60kg
4. Acc. Work / 4 sets
• 14 back rack reverse lunges @medium weight
• 10 C2 hamstring curls
1. 3 sets
• 6/6 Russian stepups
• 1’ Bike-erg or assault
• 12 Bird-dogs
2. Strength/5 sets
• 5 reps Deadlift
1. 60%….5. 80%
3. For Time
• 20 cals bike or row
• 15 DL @2xDB
• 20 cals bike or row
• 15 Push presses @2xDB
• 20 cals bike or row
• 15 Devil presses @2xDB
4. Acc. Work/3 sets
• 20 Box steps @1DB
• 20 Slamball good mornings
1. Hip and shoulder mobility, then 2 rds.:
• 16 toes touches in pushup pos.
• 10 cossack squats
• 16 shoulder touches in pushup pos.
• 10 butterfly hip thrusts
• 16 dead-bugs
• 32 jumping jacks
2. 4 sets/ ~2’ rest
• 12 weighted cossack squats
• 24 weighted crunches /slow/
• 12 weighted deficit reverse lunges
• 12 reverse crunches
3. AMRAP 25’
• 2’ cardio /row,bike-erg,assault,ski/
• 25 GTOH @10/15 plate
• 1’ shuttle run
• 15 DL @2xDB
• 1’ single- unders
• 5 burpee T2B’s
1. 3 sets
• 10 russian swings
• 10 KB strict presses
• 10 scapula pushups
2. Strength/5 sets/ 1’30”
• 5 push presses
1. 60%…. 5. 80%
3. Intervals 5x
In a 2:00 window complete
• 250/200m row
• 15 Am. Swings
• max burpees over the rower
Rest 1’
4. Acc. Work / 5 sets
• 30 DB flutter kicks
• 15 DB biceps curl to press
1. Warmup+ 3 sets
• 30m farmers carry @db KB
• 10 ring rows
• 20 banded pull aparts
2. Strength/ Hang Power Clean/ 5 sets
• 3 reps @70%
3. Accessory Work/ 4 sets
• 4 clean pulls @medium weight ~55%
• 6 box jumps
4. 5 rounds for time
• 500m row
• 10 hang power cleans @50/35kg
• 10 HSPU’s
• 10 T2B’s