5 Rounds for time:
15 Thrusters
400M Run
Partner Workout
20 minute Amrap
Partner 1-Bear Complex
Partner 2-100 m Heavy Bear
Hug Sandbag or Medball Run
Dynamic Upper
9×3 @ 75% bench
EMOM 9 min
4 rounds for time:
5 manmakers
10 Toes to bar
200 m run
Accessory:
Accumulate 3 min banded
Tricep hold
Max Lower
3 rm max Back Squat
3-6-9-12-15-12-9-6-3
DB Snatch
Box Jumps
Accessory:
tABata
20 second candlesticks, 10
sec rest
20 second hollow hold, 10
sec rest
20 seconds flutter kicks, 10
sec rest
20 seconds high to low plank,
10 sec rest
Repeat
3000 m row
Every 2 min
ALTERNATING interruptions
of
-8 burpees
-8 v ups
Baseline x3
3 minutes rest in between
500 m row
40 air squats
30 abmat sit-ups
20 push ups
10 pull-ups
100 Dumbbell Squat Cleans for time!!
4 Interrupting burpees at the top of every minute
Pulling Clinic:
12 minutes of BAR MU Skill work – (or C2B pull ups/Kipping Pull ups)
WOD: 14 Min AMRAP:
2 Bar MU OR 4 C2B Pull ups OR 6 Pull ups
10 KB Swings
10 V-ups
ME Upper:
Build to a 1RM Strict Press
WOD:
6 x 1 min intervals:
10 Box Jumps,
Then max reps STO w/ remaining time
(30 sec rest between rounds)
Accessory: 100 Banded Reverse Flys (standing)
Every 5 Minutes for 30 Minutes:
Odd Intervals:
400/350M Row
400M Run
Even Intervals:
2 Rounds:
20 Goblet Squats
12 Burpees
Dynamic effort:
9×3 Narrow grip banded bench [70% + band]
8 Rounds:
10 DB Floor Press
10 Renegade Row [5 each arm]
Accessory:
100 candlesticks &
100 pull aparts [50 supinated/50 pronated]
2 min clock for 24 minutes:
10/8 cal on Assault bike
10 KB swings [53/35]
12/10 cal on Erg
10 pistols (5 each leg)
10/8 cal on Ski Erg
10/8 push-ups
Partner Workout:
30 – 20 – 10
Thrusters [115/75]
TTB
Complete 100 DU each (break up as needed – one working on resting)
30 – 20 – 10
Power Cleans [165/115]
Box Jumps [30/24]
Max effort
4 RM Overhead Squat
EMOM – 8 min:
1 Snatch
2 OHS
Accessory: 100 banded leg curls
For time:
27 – 21 – 15 – 21 – 27
Burpees
V – ups
Run 200m between sets