make money get turnt x shoulder prep
5 Rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Jerks
Directly into…
1,000m Row
*partnering will be allowed as a scale, alternate complete movements and each will row 750m
3-5 min bike or row
25 jumping jacks
25 swinging jacks
10×3 count squat/hammy strectch
bear crawl down/back
15 jumping jacks
15 swinging jacks
bear crawl down/back
alternating groin stretch down
runners stretch back
inch worm with push up down
shoulder stretch 30 sec each side
4 Rounds:
15 Box Jumps 24/20″
15 Kettlebell Swings 53/35
15 Goblet Squats 53/35
15 Burpees
Advanced Option:
Row 2,000m
42 Thrusters 95/65
42 C2B Pull-ups
Row 1,000m
30 Thrusters 95/65
30 C2B Pull-ups
500m Row
18 Thrusters 95/65
18 C2B Pull-ups
RX+
-12 Minute AMRAP-
18/15 Cal Bike
21 Squat Snatch (95/65 lbs)
9/7 Muscle-ups
18/15 Cal Bike
18 Squat Snatch (115/80 lbs)
9/7 Muscle-ups
18/15 Cal Bike
15 Squat Snatch (135/95 lbs)
9/7 Muscle-ups
18/15 Cal Bike
12 Squat Snatch (165/110 lbs)
9/7 Muscle-ups
18/15 Cal Bike
9 Squat Snatch (185/125 lbs)
9/7 Muscle-ups
18/15 Cal Bike
6 Squat Snatch (205/135 lbs)
9/7 Muscle-ups
18/15 Cal Bike
3 Squat Snatch (225/155 lbs)
9/7 Muscle-ups
ME calories with remaining time
RX
-12 Minute AMRAP-
15/12 Cal Bike
21 Squat Snatch (75/55 lbs)
7/5 Muscle-ups (21/15 Pull-ups)
15/12 Cal Bike
18 Squat Snatch (95/65 lbs)
7/5 Muscle-ups (21/15 Pull-ups)
15/12 Cal Bike
15 Squat Snatch (115/80 lbs)
7/5 Muscle-ups (21/15 Pull-ups)
15/12 Cal Bike
12 Squat Snatch (135/95 lbs)
7/5 Muscle-ups (21/15 Pull-ups)
15/12 Cal Bike
9 Squat Snatch (155/105 lbs)
7/5 Muscle-ups (21/15 Pull-ups)
15/12 Cal Bike
6 Squat Snatch (175/115 lbs)
7/5 Muscle-ups (21/15 Pull-ups)
15/12 Cal Bike
3 Squat Snatch (195/130 lbs)
7/5 Muscle-ups (21/15 Pull-ups)
ME calories with remaining time
*if using a schwinn add 10 cals
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
Teams of 3, 1 athlete per station)
EMOM 18:
25 Russian Kettlebell Swings 70/53
10 Burpees
Max Calorie Row*
if reps aren’t completed in first two movements, they’ll be subtracted from your total score.
AMRAP 20:
10 Power Snatch 95/65
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters 95/65
10 Box Jumps 24/20
*scale appropriately so you can move for the entire piece.
