
Power, 3rd EMOM
Min 1: 5 Weighted Box Jumps
Min 2: 7 Slam Ball Clean and Throw to Target (M 30-50, 9-11′. F 20-30 9-11′)
Min 3: 30s Banded Run in Place
Strength Complex, 5rds, Every 2 min
Clean – S2O – Squat Clean – S2O
Progressive overload
10m AMRAP w/3 burpees EMOM
50 Jump Ropes
10 KB/DB Hang Clean and Press (1 KB) switch at 5 (50/30)
After 3rds, KB Hang Clean and Press becomes KB Hang Squat Cleans

Build to Heavy DL Load (7 Min Max)
10 Min AMRAPS
5 HRPU
3 Pull Ups
1 DL (80%)
4 Min Break – 6 minutes to build to a moderate back squat load
10 Min AMRAP
5 Butterfly Sit-Ups
3 Deficit Push-Ups
1 Back squat 60-70%
Total Time: 37 min
Mobility

Mini Sprints, 4 rds, Every 2 min
Burpee Broad Jumps There
Bear Crawl Back
Sprint there and back
Strength, 5ds, EMOM
Min 1: 12 Step Ups (1 for 1)
Min 2: 8 DB Pullover to Clos Grip Bench
Chipper, 11m Cap
Row 1,000m/800m
40 Box Jump Overs (24/20)
5 Rope Climbs (FB 8)

Strength, 7×2, Every 2 min
Front Squats (start at 50% and work up)
5RFT, 21 min cap
10 KBS (70/50)
10 Kip Swings
3 Front Squats (135/95) add 3 every round

Strength, 3 mini Death Bys, Max 5 rds
Rd 1: 60%
Snatch
For 5 minutes (1, 2, 3, 4, 5 reps)
Rd 2: 70%
For 5 Minutes (1, 2, 3, 4, 5 reps)
Rd 3: 80%
Same
Partner Chipper (In any order) 20 m cap
Both Complete: 2 min planks
70 HSPU (alternate however you want)
Both Complete 2 minutes Farmers Hold (70s/50s)
90/65 Bike Cals (Alternate however you want)

Team Workout Month
There are so many missing details. We will discuss before class.
Part 1: For Time
500 Meter Row (550-600)
40 Air Squats (Squat Jumps, Goblet 35#)
30 ABMAT SIT UPS
20 HRPU
10 Slam Ball Over Shoulder (20, 30, 50#)
Right into Part 2
Part 2: AMAP Burpees
1) Burpees, Plate Burpees (black 45#), Burpee BJO
(11 Min Cap for parts 1 and 2)
Record Number of Burpees
1 min rest
Part 3: 7 RFT – 9 min cap
2 Rope Climbs
6 Pull-Ups
10 TRX/Ring Rows
(Record Time)
1 min rest
Part 4: AMRAP – 8 minutes
12 Box Jumps (16/20/24)
15 SDHP (55/75/95)
18 S2O (55/75/95)
(Record Rounds and Reps)
1 min rest
Part 5: Bike Intervals
:20 Sec Max Effort for 9 minutes
(Record Cals)

