4 rounds
400m Run
150m Farmers Carry 70/50 lbs
20 Feet elevated Ring Row
6x 2:30 Min AMRAP
–rest 1:30–
Odd Sets: 24/18 Calorie Bike Erg + Max effort Wall Walks
*Take away 2/1 calorie each time
Even Sets:: 24/18 Calorie Row + Max Burpees over Rower with the remaining time
**Take away 2/1 calorie each time
For Quality:
5 Power Snatch + 5 Squat Snatch
–rest 2:00–
4 Power Snatch + 4 Squat Snatch
–rest :90–
3 Power Snatch + 3 Squat Snatch
–rest 1:00–
2 Power Snatch + 2 Squat Snatch
–rest :30–
1 Power Snatch + 1 Squat Snatch
Load: @70% of your 1RM Snatc
For time:
20 Calorie Row
15 Burpee Box Jump Overs (30/24″)
10 Power Cleans
(6:00 time cap)
Load: 255/175 lbs
20 Deadlifts @275/185
20 Shoulder to Overhead @155/105
–rest :90–
15 Deadlifts @275/185
15 Shoulder to Overhead
–rest :90–
10 Deadlifts @275/185
10 Shoulder to Overhead
(13 minute time cap)
28 min EMOM:
Min 1: 12/9 Calorie Echo Bike
Min 2: 30 Sec Hang Clean and Jerks 75/55 lbs
Min 3: 12/9 Calorie Ski
Min 4: 30 Sec Power Snatch 75/55 lbs
For time:
36 Bar Facing Burpees
30 Front Squats @135/95 lbs
24 Chest to Bar Pull ups
(8:00 time cap)
–rest 3:00–
30 Bar Facing Burpees
24 Front Squats @185/125 lbs
18 Ring Muscle Ups
(21:00 time cap)
Every 3:00 x 6 Sets
50 Crossover Singles (take away 5 reps each round)
10/8 Calorie Bike (Add 2/1 calories each round)
Buy In: (5:00 time cap)
200ft HSW (with a 360° pirouette every 50ft inside a 4×4 box))
–into–
400m Run
15 Dumbbell Strict Press @50/35 lbs
30/24 Calorie Bike
15 Dumbbell Bench Press
400m Run
15 Dumbbell Push Press
30/24 Calorie Bike
15 Dumbbell Bench Press
400m Run
Every 4:00 alternating between:
Round 1: 800/750m Row
Round 2: 2x (10 Shuttle Runs + 10 Line Facing Burpees)
x6 Rounds (24 total minutes)
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