Every 2:00 for 6 sets:
Back Squat, 5 reps
Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats
♀ 55 lb. ♂ 75 lb.
24 Minute AMRAP of:
8 Dumbbell shoulder presses
16 Dumbbell sumo deadlift high pulls
24 Dumbbell squats
*Single dumbbell
Rest Day
“TK” with a partner
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, high
12 Kettlebell swings, heavy
*you do a round, I do a round
Complete as many rounds as possible in 20 minutes of:
8 DB Rows
8 Box jumps
12 KB/DB Swings
Every 2:00 for 5 sets:
3 Rope Climbs
Every 2:00 for 5 sets:
2 Power Snatch + 5 Overhead Squats
Every 2:00 for 5 sets:
1 Power Snatch + 3 Overhead Squats
20 Minute AMRAP of:
20 Alternating Dumbbell Snatch
10 Push-ups
5 Dumbbell Overhead Squat, each arm
For time, partition as desired:
100 Calories
100 Sit-ups
100 Push-ups
100 Box Jumps
For time, partition as desired:
1000m Run
100 Sit-ups
100 Push-ups
100 Box Jumps
Every 2:00 for 6 sets:
Front Squat, 5 reps
13-11-9-7-5-3 reps for time of:
Front Squat, 135/95-lbs.
Handstand Push-up
17-15-13-11-9-7-5-3 reps for time of:
DB Front Squat
Pike Handstand Push-up
15 minutes to complete:
Sumo Deadlift 5-5-3-3-2-2-2 reps
4 rounds for time of:
100 Double-unders
20 Dumbbell Burpee Deadlifts, 50/35-lbs.
5 rounds for time of:
100 Double-unders
20 Single Dumbbell Devils Press, alternating
12 minute AMRAP of:
10 Pull-ups
10 Strict Press, 95/65-lbs.
Rest 6 minutes
12 minute AMRAP of:
10 Wall-balls, 20/14-lbs.
10 Bent Over Rows, 95-lbs.
12 minute AMRAP of:
10 DB Bent Over Row
10 DB Strict Press or Push Press
Rest 6 minutes
12 minute AMRAP of:
10 DB Thrusters
10 Renegade Rows
Rest Day
12 minutes:
Establish a 3RM Thruster
“Rahoi“
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Burpees over the bar
24 minute AMRAP of:
12 Box Jumps
12 Single Dumbbell Thruster
6 Burpees Over the Dumbbell
