For Time
1 Mile Run
100 Burpees
Yes, this is for real. Bring your running shoes, water bottle, power gels, etc
Build to a 1RM Clean and Jerk!!!
3 RFT: 10 Hang Cleans, 10 Push Jerks
Every 2 Minutes for 24 Min:
Cycle 1: 12/10 Cal Assault Bike, 12 DB Push ups, 12 Renegade Rows
Cycle 2: 150M Sprint, 12 Burpees
Cycle 3: 50 DU, 12 Pull ups
Build to a 1RM Back squat!!!
Finisher: Tabata FR Lunges
Build to a 1 Rep Max Snatch
WOD: 5 RFT
5 Hang Power Snatch
40 DU
Teams of 2 Complete 25 Min AMRAP:
12 Wall Ball (20/14#)
12 Calorie Row
12 Box Jumps
*Teammates switch after completed sets
Back Squat 6×2 @ 90% of 1RM
4 Rounds
20 sec Single-arm FR KB Squat (L)
20 sec rest
20 sec single-arm FR KB Squat (R)
20 sec rest
20 sec KB Swings
20 sec rest
Accessory: 3×1 min weighted planks
8 Minute Partner Ladders:
1.) Assault Bike (cals)
2.) Battle Ropes (Bull whips)
3.) Burpees
4.) Pull ups
Clean and Jerk
7×1 @ 80%
On a 6 minute clock, 50/40 cal Row,
then max GTO reps @ 115/75
6 Rounds for time:
15 Box Jumps (24/20)
150M Run
10 KTE
150M Run
“The Chief”
5 Rounds:
3 min Amrap:
3 Powercleans (135/95#)
6 Push ups
9 air squats
1 min rest
*score total # of rounds completed for all 5 rounds
Front Squat 6×2 @90%
Accessory: 50 BB Good Mornings
EMOM for 10 Minutes:
2 Powercleans
2 Front Rack Lunges
2 STO
Mash Up:
1.) 1100M Time Trial Run
2.) 40-30-20-10
double unders
sit ups
3.) 2 mile Assault Bike Time Trial (1.5W)
Start each segment every 8 minutes
Snatch 7×1 @ 80%
Accessory: 3×5 Snatch Grip Deadlift
5 Rounds for time (12 min time cap):
5 Overhead Squats
10 Pull Ups
15 Box Jump overs