Strength
Back Squat, every 2 min
1×5 (65%) increase every set
1×4
1×3
1×2
3×1

5rd Every 4 minutes
15/12 cal bike
2 Rope Climbs
12 HRPU
9 Burpees
Rest with time left

OR

4rds every 5 minutes
9 Burpees
12 HRPU
2 Rope Climbs
15/12 Cal Bike
Rest with remaining time

Mini Sprint Course, every 5 min, 5 rds
50 Jump Ropes
Broad Jumps There
Bear Crawl Back
5 Hang Clean and Press (-1 rep every rd, add weight every rd)

3x 3min AMRAPS
7 Box Jumps 30/24
7 DB Push Press 50/30)
7 Hang Squat Clean (70/50) KB if you feel comfortable
2 min rest

For Time, 38 min Cap
A) Row 500/400 Meters
B) 15 DL (225/155)
C) 25 Wall Balls 20/14 11’/10′
D) 15 Kip Swings (FB 20)

A
BA
CBA
DCBA
DCB
DC
D

Strength
6-8 Close Grip Bench + 12 each arm Alt Hammer Curls
Every 2:30, 5 sets

Partner (alt rds) 8 rds total, 24m cap (FB 10 rds)
10 HSPU
10 KB Front Squats (45s/30s) (2)
18 KB Gorilla Cleans (1 for 1)
Farmers Walk there and back

Strength
3×3 Rear Press, EMOM
1 min rest
3×2 Snatch Balance
1 min rest
6×1 Squat Snatch, Every 90s

Holds 60s-45s-30s-15s
12 min cap
Overhead Barbell Hold
Plank
L-Sits (KBS and DBS)
Wall Sits

For Time, 10 rds
1 Snatch (add 1 every rd) rds 1-5 Muscle, 6-8 Semi, 9-10 Squat
4 Chest to Bar Pull-ups OR 3 Strict Pull-ups OR 2 Muscle-ups

Team Workout Month Part 4

Battle of the Sexes

12 Min AMRAP of:

12 Left Arm DB Snatches
50 ABMAT Sit-Up
12 Right Arm DB Snatches
50 Double Unders
Another person on the team will perform 12,40,12,40, and 12,30,12,30 and 12,20,12,20, and 12,10,12,10

3 min rest

12 Min Max Meters Rower

4 minutes
30 sec rest
3 minutes
30 sec rest
2 minutes
30 sec rest
1 min
3 min rest

Max Air Squats in 6 minutes

Switch every 30 seconds