Every 2 min,
DB/KB Walking Lunge, Rig to Rig and back (holding 2)
5 sets
Progressive Overload
7RFT, 13 min cap
10 Ring Dips
10 Box Jumps (30/24)
Strength at the end
Back Squats, 5×3, 75-80%
Every 2 min
Snatch, 10×1, EMOM
Attempt a new 1rm if you are feeling it
EMOM, 8 rounds (24 min)
MIN 1: 1 Rope Climb (FB: Legless) (as little pulls as possible)
MIN 2: 3 Hang Snatches (95/65) add 3 each round
MIN 3: 40 Sec Accumulated Plank
10 Min AMRAP
.3/.2 mile bike (rowing mod 250 meters)
15 KBS (70/50)
3 min rest
10 Min AMRAP
Run 2 Laps (indoor mods are same as above)
5 Man Makers (35s/20s)
3 min rest
10 Min AMRAP
75 Jump Ropes
5 DL (315/220)
Clean, 10×1, EMOM
Attempt 1RM if you are feeling it
6RFT
2 min work, 2 min rest
26 min cap
20/14 row (Bike mod: 17/11)
12 Bench Presses (135/95) *attempt to pair people up to share a bench or people can also floor press
10 Burpess
Weighted Step Ups
8 each leg, 5 sets
Every 2 min
Holding DB/KB (2 of them)
Progressive overload
5 Rounds For Time, Ladder, 16 min cap
25 HSPU (minus 5 every round) 20-15-10-5
5 Pull Ups (plus 5 every round) 10-15-20-25
Strength at end
Front Squat, 5×3, 70-75%
Every 2 min