Back Squats, 6 sets, every 2 min
10 – 8 – 6 – 4 -2 – 1
*11 racks outside, 4 racks can be moved to outside
athletes 16+ can do front squats from the ground
20 Min AMRAP
15 HRPU
7 DB G2O (2)
1 Lap Run (+1 lap every rd)
*Rain mod: 200m row (add 200 every rd) Bike 1 min (add 1 min every rd) or 10 burpees (add 10)
4 round EMOM
Min 1: 7 Ball Slams
Min 2: 30, 40, or 50 Sec Hollow Hold
Min 3: 24 SSJ
Min 4: 30, 40, or 50 Sec Semi-Squat Hold
Every 3 minutes for 5 rds
7 Cleans
10 Reverse Lunge
10 BJO
rest with remaining time from the 3 minutes or hold a plank until the 3 minutes are up.
Partner Battle – Chipper, 40 minutes
2000/1600 Meter Row (clean down immediately after use)
40 Wall Balls (outside rig)*go lighter than normal to get used to it.
50 Burpees
30 Strict Pull-Ups (clean down immediately after use)
2/1.5 Mile Bike (clean down immediately after use)
*one person goes from top to bottom
*one person goes from bottom to top
Sprints, 5 rds, every 4 minutes
50 Jump Ropes
15 Banded KBS
5 Clean and Press (-1 every rd)
*add weight as desired per round
Rest with time left from the 4 minutes
3RFT, 12 min cap
10 KB SDHP
5 Hang Cluster
35 Min AMRAP
Part A: 1 round of
7 Bent Over Rows*
7 Floor Presses*
10 Narrow Stance Squats*
3 DLS (add weight each rd as desired) (always 3 DL)
*Add 1 rd every time through
Seven (7) 3-minute roads of Max Cals
10 Hang Snatch
10 Box Jumps
Max Cal with time left (Row, Bike, Ski)
2 min rest