AMRAP 4 X3
15 Dball over shoulder 80/50
10 CTB pull-ups
15 RKBS 70/53
run for distance on air assault runner in remaining time
rest 3 minutes and repeat 3 times.
Record total distance. Note distance run each round in notes.
1. Warm-up
3 Steady Rounds
12 Hang Power Snatch 75/55lbs
12 Strict Press
12 Strict Pull Ups
2. Oly
Power Snatch
EMOM for 10 Minutes
1 rep @ 80%+
3. Met-Con
3 Rounds
3 Rope Climbs
20 Push Press 75/55lbs
Run 400m
4. Flush
30-50 minutes on the bike at a
comfortable pace.
1. Warm Up
2 Steady Rounds
2k C2 Bike Erg
20 Sumo DLHP 75/55lbs
10 Horizontal Ring Rows
2. Strength
Front Squat
4×4 (Start around 80%)
Rest as needed
3. Met-Con For Time
25 Deadlift 225/155lbs
50 Push Ups
75/60 Calorie Row
*More Options:
Less weight on DL
Any Machine
4. Bitch Work
AMRAP 3:00 x 5
Rest 2:00
6 DB Box Step Overs 50/35s
8 Pistols
10 HSPU (2018 Open Standard)
*More Options:
Lighter DBs
2x Air Squats
HS Hold instead of HSPU
warm up AMRAP 3 Minutes
Run 400m
Max S-Arm DB Clean and Jerk in
remaining time 50/35lbs
2. Strength
Squat Clean and Jerk
5×3 @ 80%
Drop and Reset
Rest as needed
3. Met-Con
For Time
9-7-5-3-5-7-9
Bar Muscle Ups
Calories on Ski
DBL DB Snatch 35/25s
*More Options:
Strict Pull Ups instead of Bar
Muscle Ups
Any Machine
Lighter DBL DB Snatch
4. Bitch Work
For Time
Run 800m x 4
Rest 3:00
*More Options:
Less total intervals
Warm Up
3 Steady Rounds
21 Light KB Swings
15 Goblet Lunge Steps
9 Strict Pull Ups
2. Lift
Push Jerk
4×3
Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate
3. Met-Con
AMRAP 12 Minutes
8 Hang Power Cleans 115/75lbs
8 Chest to Bar Pull Ups
12 Box Jump Overs 24/20″
*More Options:
Lighter Cleans
Pull Ups instead of CTB
4. Interval
For Completion
Every 3:00 for 15 Minutes
Bike 15/9 Calories
10 Lateral Bar Burpees
40′ HS Walk
*More Options:
Any Bike or Machine
:20 HS Hold instead of HS Walk
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
1. Warm-up 3 Steady Rounds
15 Push Press 95/65lbs
15 Calories on Skierg
10 Overhead Squats 95/65lbs
2. Oly
Power Clean and Jerk EMOM for 10 Minutes 1 rep @ 80%+
3. Met-Con 3 Rounds
21 Bar Facing Burpees
15 Toes to Bar
9 Squat Snatch 115/75lbs
4. Flush
30-50 minutes on the bike at a comfortable pace.
1. Warm Up 4 Steady Rounds 12 Goblet Squats
6 Strict Pull Ups
16/10 Calories on Bike
2. Strength
Back Squat
4×4 (Start around 80%) Rest as needed
3. Met-Con For Time 35-25-15 Wallballs 20/14lbs
Box Jump Overs 24/20lbs
4. Bitch Work
3 Rounds
Ski or Row 600/500m
30 DB Snatch 50/35lbs
Rest 2:00
*More Options: Lighter Dumbbells
1. Primer
AMRAP 3 Minutes
6 Muscle Cleans 115/75lbs
Row 8/6 Calories
2. Strength
Squat Snatch 5×3 @ 80% Drop and Reset Rest as needed
3. Met-Con
AMRAP 15 Minutes
12/8 Calories on AAB
10 Chest to Bar
8 DBL DB Clean and Jerk 50/35s
4. Bitch Work
500/450m Row x 6 Rest 2:00
1. Weakness Warm-up
Bike 5/4k
2. Oly
Squat Snatch
Build to Heavy Single Then
5 Rounds
Not for time
Max Hang Squat Snatch @ 75% Bar Facing Burpees* Subtract number of Squat Snatch from 30, and complete that many Bar Facing Burpees for your rest period.
3. Met-Con
AMRAP 12 Minutes
3 Bar Muscle Ups
6 Thrusters 95/65lbs
20′ Handstand Walk *More Options:
2x Chest to Bar instead of Bar MU
:15 HS Hold instead of HS Walk
4. Bitch Work
Row 1k x 5
Rest 2:00
Try to complete negative splits *More Options:
Run 600m instead of Row