Strength, Back Squat
5rds, Every 2 min
15-12-9-6-3
Add weight as desired
4RFT, 20 min cap
11 Pull Ups
12 Dips
13 BJO
14 KB (2) Front Squats
Complete 1 Rd every 3 minutes
10 rounds total
50 Jump Ropes
20 ABMAT Sit Ups
5 Hang Muscle Clean to Strict Press
rest w/remaining time
Sprint through each rd and note your time. try to keep around the same time or beat it
Body Building
5 RDs, Every 3:30
7 DB Front Raise, 7 Side Raises, 7 Rear Raises
8 Barbell Curls
10 Barbell Skull Crushers
4 Attempts, 3 min blocks
15 HRPU
9 SDHP
w/ time left As Many As Possible Bike/Row Cal
30min Cap
Break up however
Every 2 minutes = 7 burpees
100 Wall Balls
25 Double DB Snatch
75 Kip Swings
50 DB (2) Step up Overs
Once you are complete, still do burpees every 3 minutes but increase to 15 reps
Strength, DL, 8×2
Every 90 seconds
Add weight as desired
18min Cap
Part A
10-1 DB Strict Press
4 Dl
Part B
50/40 Cal Bike or 70/55 Cal Row
Part C
Max Manmakers with remaining time.
ASSIGN BOXES
27 Min Clock
3 min AMRAP of:
5 Semi Squat Cleans
10 Floor Presses
1 min rest
4RFT, 7 min cap
10 Slam Balls
10 Bentover Row
5 rd EMOM
Min 1: Max Reps of Torpedo Thrusters
Min 2: Max Reps of Squat Jumps
Min 3: Plank
ASSIGN BOXES
Tabata – 4 times in a row, 2 times through
Irish Get Ups (1 KB)
Row/Bike
SSJ
Hollow Hold Candlestick Holding KB
KBS