
35 Min AMRAP
Part 1)
500/400 Fast Sprint Rower
If you get under 1:30, the reps below will be 3
between 1:30 – 1:45, 6 reps
between 1:45 – 2:00, 9 reps
between 2:00 – 2:15, 12 reps
2:15+, 15 reps
Part 2)
Clean (135/95)
Front Squat
S2O
Then back to Part 1.
You will be going back and forth between parts for the 35 minutes.

KB Complex, 5rds, 90s
3 DL
3 KBS – Eye
3 SDHP
3 KBS – Overhead
Strength, DL 7×1
start at 70% and increase 5% each set
10 Min Max Points
50 HRPU
40 Box Jumps (30/24)
w/ remaining time AMAP Pull-Ups (for points)
Strict Pull-Ups = 3 pts per rep
C2B = 2 pts
Kipping = 1 pt per rep

Strength
3×5, Hang Snatch High Pulls
3×3, Hang Semi Squat Snatch
3×1, Hang Squat Snatch
Every 90s
progressive overload
Increasing Sprint Intervals
1 rd = 1 min cap
rest 2 min
2 rds = 2 min cap
rest 2 min
3rds = 3min cap
rest 2 min
4rds = 4 min cap
50 Jump Ropes
7 Burpees
2 Squat Snatches (50%)

Back Squats, 4×5, 70-75%
Every 2 min (then take next 2 minutes off)
1 Set of Max Reps at the weight above
Partner, 23m cap
7 RFT
One person must hold a KB the whole time
FB (2 KBS)
2 Rope Climbs
22/18 Bike Cals (m-f = 20)
25 Wall Balls (30/20)(11’/10′)

Power, 3rd EMOM (9min)
5 Ball Slam to Over Throws
15 Banded Kneeling Crunch
Burpee Broad Jump (there/back)
Bodybuilding, 4 rd EMOM, (16 min)
20 Alt Hammer Db Curls (1 for 1)
12 Split Squats (1 for 1)
12 Skull Crushers (DB)
10 Squat jumps (holding DBs)
For Time, 9 – 15- 21
10m cap
Kip Swings
DB Thrusers (2 of them) (50s/30s)

Member Benchmark Month
Kind of Jess P
8 Min AMRAP
10 Burpees
25 Jump Ropes
“Rey”
20 Min Ladder 1-2-3-4-5-6-7…continue with the ladder for 20 minutes
Thrusters (95/65)
T2B
Box Jumps (24/20)
HRPU
Record your score as rounds and reps…For example, if you complete the round of 8 and then you perform 9 thrusters and 2 toes to bar, your score would be 8 +11.
If you complete the round of 10 and then perform 11 thrusters, 11 toes 2 bar, and 9 box jumps then your score is 10+31