AMRAPS
AMRAP 1: 0:00 – 10:00
60 Jump Ropes (33 Double Unders)
15 Sit-Ups
3 Complex (Semi Squat Clean + Hang Squat Clean + S2O
2 min rest
AMRAP 2: 12:00-22:00
120 Jump Ropes (66 Double unders)
15 Butterfly Sit ups
2 Complexes (increase weight if desired)
4 min rest
AMRAP 3: 26:00 – 36:00
180 Jump Ropes (99 Double Unders)
7 Atomic Sit Ups
1 Complex (increase weight if desired)
7 Min EMOM
5 Strict Pull-Ups, 10 Push Ups, 15 Squats
(Sub out pull ups for BORs if needed)
Strength, 5 Sets, every 2 min
5, 4, 3, 2, 1 Back Squats
*Add weight per set as desired
5 Round EMOM
Min 1: 40s plank
Min 2: 7 Burpees, 10 KBS (amrap for this minute)
Min 3: Rest
Strength, DL, 5×3, every 2 min
Focus on 3-5 sec negative
*add weight as desired
Partner Battle, 26 min cap
15 Wall Balls
10 TOB HSPU
12 Box Jumps
Switch every time partner finished 2 laps
Part A, 4rds, Every 3 minutes
12/7 Bike Cals
30 sec Hollow Hold
4-6 Bentover Rows (add weight as desired)
4 min rest to clean up
Part B, 4 rds, every 3 minutes
15/12 Cal Row
30 Sec OH Hold
4 Bench Presses (Floor Presses)
Part C: For Time, 10 min cap
100 SSJ (1 for 1)
50 DB Snatches (1 for 1)
Power, 3rds, EMOM
6 Vertical Jumps to Broad Jump
6 Ball slams into ball overs
5-10 Straight Leg Raises (hanging)
Strength, every 2:30, 4rds
10 Irish Get Ups (barbell) or 12-16 Split Squats (DBs)
3RFT, 12 min cap
20 Weighted Step Ups (1 for 1)
15 Hang Cleans
Partner Stuff
2 rounds each
5-4-3-2
Torpedo G2O
Torpedo Front Squat
(person 1 does 5-4-3-2, then person 2 does 5-4-3-2)
then move into As a partnership complete
75 Barbell SDHP (move with purpose)
100 Front Squats (same weight as above)
50 Bar over Burpee
*one person working at time, switch on and off as you wish, each person has their own BB
Then 7 minutes of max Laps
*1 person at a time