Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Cossack Squats

Into…

AMRAP x 4 MINUTES

10 Elbow Punches w/ Empty Barbell

10 BB Strict Press

5 Front Squats

10 Alt Step-Ups

Strength

Back Squat (2-2-2-2-2)

2-2-2-2-2

Back Squat*

Start Moderate-Heavy and Build to Heavy 2-Rep

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

6-9-15-21

Thrusters (95/65)|(65/45)

15-12-9-6

Box Jumps (30/24)

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Walk w/ Nasal Breathing Only

(No Measure)

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Cal Row (EZ Pace)

10 Scap Push-Ups

5 Inch Worms + Push-Up

10 Bootstrappers

Into…

AMRAP x 5 MINUTES

8 Cal Row (Moderate Pace)

10 Up-Downs

10 Groiners

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher

Metcon (No Measure)

FOR QUALITY

30-50 Perfect Strict Pull-Ups or Ring Rows (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Single Unders

10/10 Single Leg Romanian DL

5/5 DB Strict Press

Into…

2 ROUNDS

:30 High Jump Single Unders

10/10 Single DB Front Rack Lunges

5/5 DB Strict Press

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1- 8-10 DB Arnold Press

MIN 2- 10-12 Bent Over Row

*Loading should be moderate-heavy or heavy.

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

15 Air Squats

10 DB Split Jerk (50/35)|(35/20)

40 Double Unders

-12:00 Hard Cap-

(Score is Time)

Warm-up

Warm-up (No Measure)

400m Run or 500m Row (athlete choice!)

into…

2 SETS

10 Alternating Groiners

10 Glute Bridge-Ups

10 Alternating Heel & Knee Grab

Then into w/ Empty Barbell…

2-3 QUALITY SETS

7 Strict Press (press and hold at top)

7 Good Mornings

7 Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

7 Ring Muscle-Ups or 10 Burpee Pull-ups

10 Deadlifts (275/195)|(185/135)

35 Hollow Rocks

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY*

1:30 Tuck Hold

1:30 Plank Hold

1:30 Hollow Hold

1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – 5 Strict Burpees + 5 Tuck Jumps

Min 2 – 8 Slam Ball Deadlifts + 8 Slam Ball Push Press + 5 Slam Balls

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Slam Balls (30/20)|(20/10)

1:00 – Push-ups

1:00 – Box Jumps (24/20)

1:00 – V-ups

1:00 – Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

3 SETS

30 Slam Ball Flutter Kicks

:30 Hollow Hold

-Rest As Needed Between Sets-

(No Measure)