Teams of 2 Complete: (every 11 min)
1.)400M Run
1K Row
400M run
2.) 400M Run
800M Ski Erg
400M Run
3.) 400M Run
2 mile Assault bike
400M Run
Build to a 2RM LOW BAR Back squat
Accessory: 3×10 Stiff-legged good mornings
5 RFT (10 min time cap)
10 KB High Pulls
10 KB Swings
10 Goblet Step ups
100 Double unders
into…
15-10-5-10-15
Hang Power Snatch
200M Run after every completed set
Every 2 minutes for 20 minutes:
Odd Cycles:
12/10 cal row
8 Over-the-erg burpees
Even Cycles:
8 DB Curtis Ps
Teams of 2:
14 Rounds of:
2 hang power cleans
2 hang squat cleans
2 full cleans
2 push jerks
* switch after complete rounds
10×2 overhead squat
emom x 10 Min:
5 Db Burpees
5 DB front squats
15 Min Amrap:
10/8 cal row
10 V-ups
16 single-arm KB Swings
9×3 Banded Bench Press
Accessory:
3×20 Tate Press
Cond:
EMOMx10 min:
Odd: 15/12 cal row
Even: 10 Sandbag OTS throws
“Mary”
20 Min Amrap:
5 HSPU
10 Alternating pistols
15 Pull ups
30-20-10
Deadlifts
T2B
*increase DL load every set
8 min AMRAP:
400m Repeats*
*Rest 30 sec and go again
Rest 2:00
8 min Alt EMOM
Odd: 7 HSPUs
Even: 7 DLs [225/185]
Dynamic Lower: 10×2 Box Squat with a Wide Stance
3 RFT:
40 DUs
200m Farmers Carry w/Plates ea. hand [25/15]
10 TTB
Accessory:
5×20 Banded Hip Bridges
Every 3:00 for 18:00
200m Run
10 DB Power Snatches [50/35]
15 Wall Balls [20/14]
ME Upper:
3RM Push Jerk
8 RFT
10 Pull-Up
10 Burpees
Accessory:
4×12 Ring Dips
0:00 – 5:00
800m Row
Max Effort FS [155/105]
5:00 – 10:00
Rest
10:00 – 15:00
800m Run
Max Effort PC [155/105]