1. Warm-up
3 Steady Rounds:
12 Goblet Squats
12 Ring Dips
24 Calories on Row

2. Strength
4×4 Back Squat (Start around 80%)

3. Met-Con
5 Rounds:
21 Kettlebell Swings 70/53lbs
12 Kipping Handstand Push-Ups

1. Warm-up
3 Steady Rounds:
20 Handstand Shoulder Taps
15 Goblet Squats
Row 300m

2. OLY
Accumulate 50 Reps of Touch and Go Power Cleans @70% 1RM
This is “For Time” AND “Fewest Sets Possible”

3. Met-Con
AMRAP 12 Minutes
40ft Handstand Walk
12 GHD Sit Ups
6 Overhead Squats 205/135lbs

1. Warm-up
Row 150/100 Calories

2. Strength
3×10 Back Squat @70%
Then
3×10 Push Jerk @60%

3. Interval

5 Rounds:
15 Deadlifts 155/105lbs
5 Squat Snatch
15 Bar Facing Burpees
Rest :60

1. Warm-up
AMRAP 4:00
Row 150m
10 Dumbbell Push Press 40/25lbs

2. Met-Con 
AMRAP 20:00
50ft Overhead Walking Lunge Steps 95/65lbs
10 Ring Dips
50 Double Unders

 

Warm -up

2 steady rds

30 walking lunge steps

20 Push presses 75/55

Row 20 cal

1. Amrap 4 min.

Max Back Squats at 75% of 1 RM

Rack/unrack the bar anytime

2. Amrap 20

12 TTB

12 Box Jmups 42/20

12 STOH 115/75

 

Warm up

100 rope turn
3 rounds of
10 squats
10 lunges
20 hip tap

backtwist
leg swing

1. Agility
speed ladder & cone drills

2.Intervals
4 rounds-5 stations-45sec on/15sec off-1min rest after ea round
– Suicide sprint
– KB russian swing
– Hurdle lateral jump & sprawl
– Overhead reverse lunge
– Renegade row

3. Partner Core
2 rounds
20 dynamax synchro sit up
30 high plank with hand slap

1. Warm-up
4 Rounds:
8 Unbroken Dumbbell Snatch
Run 100m

2. Met-Con
For Time:
15 Power Snatch 95/65lbs
Run 800m
15 Power Snatch 115/75lbs
Run 800m
15 Power Snatch 135/95lb
Immediately following Met-Con:
12 Minutes to Find 5RM Hang Squat Snatch.

 

1. Warm-up
3 Steady Rounds:
50 Double Unders
10 Strict Pull Ups
10 Weighted Good Mornings

2. OLY
Find your 5RM Touch and Go Power Clean

3. Interval
4 Rounds For Time:
20 Deadlifts
20 Chest to Bar Pull Ups
Rest 2:00
(Deadlift Weights: 185/125, 225/155, 275/185, 315/205) (he last weight should be 60 percent or lower of your 1 RM DL) Scale wisely!

 

 

1. Warm-up
AMRAP 3 Minutes:
Row 500m
Max Lateral Burpees Over Rower

2. Strength
Find A 5RM Deadlift in 3 attempts or less (warm up sets don’t count.)

3. Met-Con
AMRAP 12 Minutes:
9 Bar Facing Burpees
7 Hang Power Cleans 135/95lbs
5 Ring Muscle Ups