For Time, 30 Min Cap
2 Lap Run
40 Pull Ups
40 Dips
4 laps
30 BOR
30 Floor Press
6 laps
40 Ring Rows
40 Push Ups
Back Squats, Every 2 min
5x 3-5
15S Wall Sit (15 sec each rd)
4 Rounds, 3-minute blocks
Rest 1 min (+1 min)
15/10 Cal Bike or 20/15 Cal Row
15 ABMAT Sit-Ups
10 Wall Balls
Try to match score each block
1 Min AMRAP – Rest
2 Min AMRAP – Rest
3 Min AMRAP – Rest
Every 2:30
Strict Press, 5 x 6-8
10 KBS – Eye Level (2)
Partner (alt rds) AMRAP, 18 min
7 Kip Swings
5 Hang Clean and Press
7 Burpees
For Time, 30 Min CAP
1) 2x Walking Lunge (there/back)
2) 5 Man Makers + 2x Walking Lunge (there/back)
3) 15 BJO, 5MM, 2x Lunges
4) 20 DB (2) thrusters, 15 BJO, 5MM, 2x Lunges
5) 200 JR, 20 DB (2) thrusters, 15 BJO, 5MM, 2x Lunges
Every 3 min, 5 rds
20 Hollow Rocks w/weight
10 Banded Low Row with pause
3-5 DL
9RFT, 15m cap
3, 6, or 9 SDHP
2x KB Front Rack Carry (2) (there/back = 1)
8 Burpee to Target
Four 2-minute rounds of:
20 dumbbell (2) box step-ups
Max reps of dumbbell push presses (2)
Rest 2 minutes between rounds
Four 2-minute rounds of:
20 Squat Jumps
Max reps of DB Snatch (1)
Tabata – 6 times in a row, 2 times through
DB Cleans
Air Squats
Row/ Bike (or 2-3 laps)
2 min plank