Power, 3rds, EMOM
12 Banded KBS
10 Plyo Push Ups
5 – 8 Barbell Squat Jumps
Strength, 4rds Back Squats ~50-80% 1RM
1 Min Max Reps
90 sec rest
10RFT, 12 min cap
5 KBS
3 Front Squats
1 S2O
Partner Deck of Cards Pyramid
40-minute cap
Hearts – Cleans
Diamond – BOR
Clubs – BJ
Spades – Butterfly Med Ball Sit Ups
After your 1st 7 cards, run 1 lap
after next 6 cards, run 1 lap
after next 5 cards, run 1 lap
after next 4 cards, run 1 lap
after next 3 cards, run 1 lap
after next 2 cards, run 1 lap
after next 1 card, run 1 lap
(7 laps total)
Strength, 4rds, Every 90 seconds
Part A:
5 Strict Pull-Ups
8 Strict Hanging Leg Raises
4 min transition to clean pull up bar
Part B:
6-8 Deadlifts
10 Hollow Rocks
4RFT, 24m cap
5 DL
10 DB (2) Chest Press
20 G2O (plate)
40 Air Squats
80 Jump Ropes
Mini Sprint Course, 4rds, every 4 min
1 Lap Run
10 KB SDHP
15/10 Bike or Row Cals
12 Front Squats (-3 every rd) *
*from ground, add weight as desired.
4 Rounds of: 2 min on, 2 min off
10 Box Jumps
10 DB Snatch (1)
With time left from each rd, complete AMAP Burpees
Goal ~50-75 burpees.
Chipper, 34 min cap
1 min on, 1 min off
2 min on, 1 min off
3 min on, 1 min off
continue like this for 34 total min
80/60 Cal Row/Bike
80 Wall Balls
80 HRPU
80 Irish Get Ups (weighted MB)
80 Hanging Knee Tuck
20 Min AMRAP
10 Thruster
15 ABMAT Sit-Ups
20 Plank Jacks
Then NFT
3×15 Bicep Curl
3×20 Banded Chest Press