Partner AMRAPs:
6 min AMRAP
Alternating Burpee Ladder
[1,2,3…]
1 min Rest/Rotate
6 min AMRAP
Alternating Assault Bike Cals
[10/8]
1 min Rest/Rotate
6 min AMRAP
Alternating Ski Erg Cals [10/8]
Partner AMRAPs:
6 min AMRAP
Alternating Burpee Ladder
[1,2,3…]
1 min Rest/Rotate
6 min AMRAP
Alternating Assault Bike Cals
[10/8]
1 min Rest/Rotate
6 min AMRAP
Alternating Ski Erg Cals [10/8]
Strength: Snatch – 7×1 at 80%
Accessory: Snatch Pulls – 5×3 at 90-105%
2 Rounds AFAP:
22 Hang Power Snatches [75/55]
22 Push-Ups
Cash-In: 200m Suitcase Carry [Right Hand]
9-12-15-12-9
KBS [53/35]
TTB
Cash-Out: 200m Suitcase Carry [Left Hand]
Suitcase Carry KB is the same KB you use for the workout.
Every 3:00 for 18:00
200m Run
10 DL [135/95]
15 Wall Balls [20/14]
Accessory: 30 Barbell Overhead Lunges
For Time:
50 Over-the-shoulder Sandbag tosses
For Time:
Calorie Row [30/25]
15 Ring Dips
Assault Bike Calories [30/25]
15 Ring Dips
550m Run
15 Ring Dips
100 DUs
15 Ring Dips
Strength: 5×5 Back Squat at 80% of 1RM
Accessory: 40 Good Mornings [75/55]
8 Min EMOM:
6 DB Thrusters [35/20]
6 Burpees
16 Min AMRAP
10 Bent Over Barbell Rows
10 Hang Power Cleans
400m Run
Barbara (4 intervals)
20 Pullups
30 Pushups
40 Sit ups
50 Air Squats
3 min rest after each completed interval
3 Rounds of
2 min Max Effort on Ski Erg
2 min Max Effort on Assault Bike
2 min Max Effort on Erg
2 min Rest
Strength: Snatch – 6×2 at 75%
Accessory: Snatch Grip DL – 3×10 at 60%
For Time:
12-9-6
Hang Power Snatch [95/65]
Ovhd Squat
Strength: FS – 5×5 at 80%
Accessory: 30 Weighted Bulgarian Split Squat*
*30 ea leg – yea that’s right
WOD: 5 RFT
10 Slamballs
10 V-Ups
10 Push-Ups
10min AMRAP
100m Sprints*
*Jog back to start and go again – the jog back is your active recovery
Rest 2min then
10min AMRAP
1 Rope Climb
5 HSPUs
30 DUs
Strength: C&J – 5×3 at 70%
Accessory: Sots Press – 5×5
For time:
21-15-9
Calorie Row
DB Snatch [50/35]