A
15 Min Coach Led Warmup
B
12 min EMOM
Min 1: 10 Box Jump Overs
Min 2: 6-10 Pistols
C
10, 9, 8...1
Hang Snatch (95/65)
HSPU
*12 min Timecap
D
3 min AMRAP
Ab Mat Situps
A
15 Min Coach Led Warmup
B
12 min EMOM
Min 1: 10 Box Jump Overs
Min 2: 6-10 Pistols
C
10, 9, 8...1
Hang Snatch (95/65)
HSPU
*12 min Timecap
D
3 min AMRAP
Ab Mat Situps
A
Ride/Ski/Row 20/14 Cal
3 Rounds with bar
8 Push Press
8 Good Mornings
8 Snatch Balance
8 Perfect Pushups
(10 min)
B
16 min EMOM
Min 1: Row 200/150m
Min 2: 1 Power Clean + 1 Jerk
C
3 Rounds
10 Power Cleans (185/115)
Run 1 Lap
10 Ring Dips
Run 1 Lap
10 OHS (185/115)
Run 1 Lap
*25 min Timecap
A
Run 6 Laps, Alternate with partner
40 Partner Wall Balls
40 Strict Pullups, Alternate with partner
(15 min)
B
6 Rounds
Every 2 min
Round 1: 10 Thrusters (95/65)
Round 2: 5 Thrusters (145/95)
Round 3: 10 Thrusters (115/75)
Round 4: 5 Thrusters (165/105)
Round 5: 10 Thrusters (135/95)
Round 6: 5 Thrusters (185/125)
C
3-6-9-12-15
Wall Balls (20/14)
C2B
Rest 4 min
3-6-9-12-15
Wall Balls (20/14)
Deadlift (185/125)