Thrusters, Every 90s
off racks
3×3
3×2
3×1

21 Min AMRAP
Option A:
6 HRPU
3 Front Squats (185/125)
1 Rope Climb
OR
Option B:
6 Front Squats (135/95)
3 HSPU
1 Rope Climb

Power, 4rd, EMOM
Min 1: 6 Ball Slams
Min 2: 10 Each side Banded Torso Rotations
Min 3: 5 Weighted Step Ups

Strength: Bentover Row
5×3, Progressive Overload

4RFT, 12 min cap
15/12 Cal Row
10 Kip Swings
10 Deadlifts (135/95)
Do a 5th round if you finish the 4 rounds in under 9 minutes

Sprint Course
Every 4 minutes for 5 rounds
Farmers Walk (Holding 2 KB) There/Back
Bodyweight Lunge – There/Back
7 Clean and Jerks (50%) (increase 10% each round and decrease 2 reps each round, Rds 4 and 5 are both 1 rep)
Rest with remaining time
*Not everyone has a C&J weight to get a percentage from. Therefore, use your S2O weight and establish a new 1 Rep Max for the C&J.

AMAP, 11 min cap
200 Jump Ropes
60 DB Bench Press (50s/35s)
20 Burpees to Target
AMAP Man Makers with remaining time

Back Squats
Pause in the hole
Increase pause every set
6×3 @ 60-70%
Every 2 min

25 Min Partner AMRAP
Every 5 minutes
10 burpees each before continuing
30/20 Bike Cals
25 Pull Ups
20 Wall Balls over Rig (20/14)
*only 1 person works at a time for bike and pull ups
switch on and off as you wish

Thursday- strength, pauses should be at bottom of the sqt, a solid 2 secs is all that is required but if you want to make it heavier, have increase the seconds with every set
Partner wod- only 1 works at a time, Every 5 minutes both need to stop and do 10 burpees each before jumping back to the wod- wbs over rig, we did this years ago during team Saturday’s and I’d like to see how it goes in class. Both athletes will do this together, one catches and one receives .

Choose Reps for Exercise (Must do in Order) and can only use a set of reps once.
For Time, 45 Min Cap

20-40-60-80-100

_____ KBS (70/50)
_____ Box Jump Overs (30/24)
____Hang Snatch (95/65)
____BF Sit Ups
____OHS (95/65)

Friday- 5 exercises, must be done in order and must be assigned a rep total. Your choices are 20reps,40,60,80 and 100 reps. They all must be used in the workout making it individualized for each person.

Fight Gone Bad Month Part 2

4 rounds of:
• Back Squat (95/65)
• Burpees
• DB/KB 1 ARM S2O (40/30)
• ABMAT Sit Up
• Bike (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.