Strength, 5rds, Every 3 min
15/11 Bike Sprints
3-5 Back Squats
5RFT, 16 min cap
15 Thrusters (-3 each rd)
15 Pull-Ups (-3 each rd)
1 Lap Run
Strength, 6rds, Every 2 min
2 Farmers Walk (there back = 1)
2-3 DL (singles)
20 min AMRAP
10 DL to Row
20 HRPU
30 Burpees
Deck of Cards, 35 min cap, For Time
Hearts – Box Jumps
Diamonds – Kip Swings
Spades – Double KB Swing (eye level)
Clubs – Strict Press
Power, 4Rds, EMOM
30secs Banded Torso Rotation (15s each side)
4 Vertical to Broad Jump
4 Sprints (there back = 1)
Ladder, For Time, 20 Min Cap
10 – 1 Semi Squat Clean
1 – 10 Front Squats
10 ABMAT Sit Ups
Body Building
5 Rds, EMOM
Min 1: 15 Skull Crushers
Min 2:12 Bicep Curls
Min 3: 6 – 8 Arnold Presses
5 Attempts (14 min)
1 Min: 10 SDHP, 6 DB(2) Burpees
1 Min: Row Max Cals
1 Min Rest
Skill: KBS – the difference between a straight arm swing and a snatch style swing
Skill: KB Straight leg DL – target the hamstrings, SLOW AND CONTROLLED
4 Min on the clock to complete:
50 Jump Ropes (singles and doubles both 50)
15 KBS
15 Air Squats
15 KB Straight Leg DL (slight bend in the knee)
Rest with the remaining time
Rd 2: Add 5 reps to any exercise
Rd 3: Add 10 reps to any exercise (keep the 5 reps from last rd too)
Rd 4: Add 15 reps to any exercise (keep the 5 and 10)
Rd 5: Do the original rep scheme from RD 1
*Up the rounds to 5 minutes if you are not finishing under 4 minutes (on an individual level)
Tabata – 4 Times in a row, 2 times through
Burpees
Torpedo Bicep Curl
Torpedo Thruster
Rower/Bike
Hi Low Plank