Four rounds for time of:
30 slamballs 30/25
15 pullups
5 hang power cleans 115/75
Drink some calorie-free Fitaid when you’re done AMOAP (as many ounces as possible) in 20 seconds. Yes you have to pay for it.
. Warm Up – 2 Steady Rounds
40 Slow Air Squats
100′ dbakk Carry
2. Strength – back squat
3×3 @92.5+% If you made all your lifts at 3×3 last week, increase the weight
3. Conditioning -3 Rounds
Run 400m
50′ S-Arm OH Walking Lunge 35-50/26-35lbs
Switch working arm every 25′
21 Ring Dips
20 min cap
4. Gymnastics Volume – For Time HS Walk or wall walk (sprint) 15′ x 4 25′ x 3 35′ x 2 Rest as needed between set
wall walk conversion 1×4 2×3 3×2
1. Warm Up – 3 Steady Rounds
20 Alt Jumping Lunges
15 Push Ups
10 Heavy Russian Swings
250m Row
2. Strength Prep – For Completion Sandbag “Front to Back” Lunges 150/100lbs 4×6 (3 each leg) THEN Plank Hold 4 Rounds :30 on / :30 off
3. Strength – For Weight Back Squat 4×4 @90%
4. Conditioning – For Reps AMRAP 12 Minutes Climb the Ladder
3 Calories on Rower
3 KB Swings 53/35lbs
6 Calories 6 KB Swings 9/9, 12/12, etc…
5. Bitch Work – For Reps :35 x 6 on AAB Rest 3-4 Minutes Score is total calories
1. Warm Up – 2 Steady Rounds
750m Ski 15 Banded Good Mornings
15 Empty Bar Snatch Balance
2. Strength Prep – For Completion Romanian Deadlifts 2×15 Then Snatch Grip Press (behind the neck) 5×5
3. Olympic Lift – For Weight Pause Low Hang Snatch Warm Up (above knee) 4×3 @ 40-60% 1RM Drop and Reset Then Hang Snatch (below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Heavier than last week
4. Conditioning – For Time
115/95 Calorie Row* *EMOM including 0:00 perform 3/2 Muscle Ups or ctb or reg pullups 15 Minute Cap
5. Gymnastics Volume – 3 Rounds 20 Strict HSPU rest 3 mins , reduce volume or add mats to get it done
1. Warm Up – 4 Steady Rounds
:30 Banded Glute Activation
10 Push Ups
200m Run
2. Conditioning – For Time 18-15-12-9-6-3 Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar
20min cap
3. Bitch Work – For Reps 8:00 x 2 on Rower Rest 4:00 Score is best single distance in meters 4. Gymnastics Volume – For Reps 6 Rounds :20 on 1:10 off Max Chest to Bar Pull Up Reps Score is total reps
1. Warm Up – 3 Steady Rounds
15 Band Pull Aparts
10 Light Thrusters
500m Ski
2. Strength – For Weight
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP
Score is heaviest press in 12 Min
window
3. Olympic Lift – For Weight
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Then
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
4. Conditioning – AMRAP 10 Minutes
10 Lateral Bar Burpees
14 Alternating Pistols
10 Deadlifts 225/155lbs
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
1. Warm Up – 4 Steady Rounds
10 Box Step Ups w/ light bar on
back
:30 HS Hold
15 Jumping Squats
2. Strength – For Weight
Back Squat
3×3 @92.5%
3. Conditioning – AMRAP 8 Minutes
6 Sandbag Cleans 150/100lbs
25′ HS Walk or 5 wallwalks
10 Ring Dips
4. Bitch Work – For Reps
:35 x 4 on Rower
Rest 3-4 Minutes
1. Warm Up -3 Steady Rounds
100′ Sandbag Carry
12 Burpees to 6″ target
10 Horizontal Ring Rows
2. Strength Prep – For Completion
Sandbag Pause Squats
80-150/50-100lbs
:60×3 for reps
Rest as needed
AND
Hip Extensions
3×10
3. Conditioning – For Reps
Every 5:00 for 20:00
60 Double Unders
20 Wallballs 20/14lbs
10 Box Step Overs 24/20″ 50/35s
Max Rep Strict Pull Ups in
remaining time
Score is total Strict Pull Ups
4. Bitch Work
2:00 x 5, 15m Shuttle Runs
Rest 2:00
1. Warm Up – 4 Steady Rounds
15 KB Swings
15 Goblet Squats
200m Row
2. Strength Prep – For
Completion
Single Leg KB Deadlift
6×10 (3 sets per side)
AND
Sots Press
(from back rack)
5×5
3. Strength – For Weight
Deadlift
3×3
4. Olympic Lift – For Weight
Pause Low Hang Snatch Warm
Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
5. Conditioning – For Time 5 Rounds
10 Power Snatch*
12 Toes to Bar
*Weights on Snatch increase
each round: 75/55lbs, 95/65lbs,
115/75lbs, 135/95lbs,
155/105lbs
*scale increase as needed to end with a heavy for you on last set