30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up to Down Dog
Faster Row
Air Squats
20 Seconds
Hollow Hold
Barbell Back Squats
Arch Hold
Medicine Ball Front Squats
Medicine Ball Twists
Jumping Medicine Ball Squats
45 Second Warrior Squats
45 Second Med Ball Squat Hold
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar
With a Buddy
5 min AMRAP:
Sprint to Opposite End of Room
10 Plate Hops
Sprint Back to Start , Then Back to Plate
5 Burpees to Plate
Switch After Full Rounds
Then…
With An Empty Bar:
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Strict Press
5 Deadlifts
5 Muscle Cleans
5 Push Press
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
5 Rounds, On the 5:00
15 Burpees Over Bar
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks 135/93
*score is slowest round
3 Rounds
40 Seconds Box Step-ups
30 Seconds Active Samson
20 Seconds Bear Crawl
45 Second wrist stretch
45 Second child’s pose
30 Second pushup plank hold
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
1 Minute
Easy Bike
PVC Pass Throughs
45 Seconds
Medium Bike
Easy PVC Thrusters
30 Seconds
Faster Bike
PVC Power Snatch + Overhead Squat
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Teams of 3:
For Time (30 Minute Cap):
60/45 Calorie Bike
75 Power Snatches
75 Thrusters 75/53
60/45 Calorie Bike
60 Power Snatches
60 Thrusters 95/63
60/45 Calorie Bike
45 Power Snatches
45 Thrusters 115/78
60/45 Calorie Bike
30 Power Snatches
30 Thrusters 135/93
60/45 Calorie Bike
15 Power Snatches
15 Thrusters 155/103
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
