
Back Squat
2×5 70%
2×3 80%
2×1 90%
Every 2min
5RFT, 24m cap
Please be sure to wipe down all equipment and surfaces
every 4 min
12/8 Bike Cal (4,8,12,16, 20)
50 Jump Ropes
10 Pull-Ups or 7 C2B or 4 Muscle Ups
15 DB Bench Press (50s/30s)



Sprint Ladder
4rds, Every 2 min
10 Banded Kneeling Crunch (+5 every round)
5 DB G2O (30’s/20’s (+5)
Sprint There Back
Snatch, 7×1
Please be sure to wipe down all equipment and surfaces
every 75s
3 Position Pause
For Time Ladder, 15m cap
Please be sure to wipe down all equipment and surfaces
5-4-3-2-1
Snatch 155/105
OHS
1 Rope Climb



45 min to complete phases:
HOLDS, 3rds
1 Min Front Support
1 Min Wall Sit
Hang 30-50 seconds (scale as needed)
CARRIES, 3rds
Farmers Carry, there back twice (70’s/50’s)
Front Rack, there back twice (50s/35s)
Overhead, there back twice (35s/20s)
Please be sure to wipe down all equipment and surfaces
BODYWEIGHT, 5rds
10 Ring Rows
7 Ring Dips
15 Air Squats


Power, 3rd EMOM
Min 1: 15 Banded Straight Arm Pull Down
Min 2: 3-5 Box Jump for Height
Min 3: 10 KB DL/SQUAT Jumps
Min 4: 5 Banded Clean Pull
Semi Squat Clean
8×1, EMOM
Additional Min Rest after rounds 3 and 7
Please be sure to wipe down all equipment and surfaces
Barbell Cycling, 10 Min AMRAP
Reps based on load
Heavy = H 185/125
Moderate = M 135/95
Light = L 95/65
2 Hang Cleans (H), OR 4 (M), OR 6 (L)
4 Front Squats (H), 8 or 12
6 DL (H), 12, or 18


5 rds, every 3 min
5 S2O (focus on a particular “style”) Strict, Push Press, Push Jerk, Split Jerk
10 DB Lunges (5 there, 5 back)
Please be sure to wipe down all equipment and surfaces
Partner Battle AMRAP, 22min
Part A:
10 Kip Swings
10 Wall Balls 30/20
10 KBS 70/50
Part B:
500 M Row
Bear Crawl to plates and back
Switch every time Part B finishes
Both people have to complete their own AMRAP


IF45 Month
see IF45 Workout