For Time, 35 Min Cap
10-1 DL to Row
10-1 Floor Press
1 Lap Run (+1 every rd for 5 rounds)
Starting rd 6: 25 Jump Ropes (+25 every rd)
Rounds 1 – 5 you will do your run after the floor press
Rounds 6 – 10 you will do your jump ropes after the floor press
Strength, Box Back Squats
6×5, Every 2 minutes
3sec pause at the bottom
5 Min AMRAPS X 3
1st 5 minute AMRAP
12 Wall Balls
18 Box Jumps
12 Kip Swings
2 min rest after each 5 minute AMRAP
2nd 5 Minute AMRAP
8 Wall Balls
12 Box Jumps
8 Kip Swings
3rd 5 Minuate AMRAP
4 Wall Balls
6 Box Jumps
4 Kip Swings
Power, 4rds, EMOM
5 Slam Balls to Throw Overs
10s Banded Sprint in Place (+10 sec each rd)
10 Double Pump Plyo Push Up
You do an exercise, I do an exercise Partner
10 rft, 18 min cap
7 Hang Cleans
15/11 Cal Bike
12 DL
Strength, Every 2 min
S2O, 5×5, Off Racks
20 Min AMRAP
10 Hang Snatches
25 ABMAT SIt Ups
10 Irish Get Ups
25 Hanging Knee Tucks
30 MIN AMRAP
60 Cal Row
50 Burpees
40 Double KBS (eye level)
30 Dips
20 Pull-Ups
10 Man Makers
Mini Chippers, 25-minute cap
10 DB Burpee Box Step Overs
10 DB Cleans (holding 2)
1 Min Plank
20 DB Burpee Box Step Overs (2)
20 DB Cleans (holding 2)
1 Min Plank
Once completed, move into the next chipper
50 DB Bentover Rows (2)
40 DB Deadlifts
30 Hollow Rocks
2 Min Accumulated Plank
Tabata – 2 Times in a row, 4 times through
Push-Ups
Mountain Climbers
Squat to Toss
Slam Ball
Rower/Bike