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A. Against a 10:00min running clock:

 

Run 1 Mile

 

With the remainder of the time AMRAP:

 

Ring Muscle-Ups

 

B. 1 Set of:

 

10/10 Alternating Leg Circles

 

This is for quality, not time.

 

C. 2 Sets of:

 

Harnessed Bear Crawl

 

D. Find max height for:

 

1 Box Jump

A. Skill: Inverted Hang/Skin the cat/Back Lever Variations

 

B. For time:

 

3 Rounds of:

 

20m Walking Lunges

15 Inverted Rows

10 Slam Balls

 

-then, no rest-

 

3 Rounds of:

 

20 Toes-trough-rings

20m Bear Crawl

40m KB Front Rack Carry 2x24/16kg

 

-then, no rest-

 

20m Broad Jumps with as few jumps as possible.

„Linda“, for time:

 

10-9-8-7-6-5-4-3-2-1

 

Deadlift 1.5 BW

Bench Press 1.0 BW

Squat Clean 0.75 BW

A. Modified „Jackie“, for time:

 

1000m Row

50 DB Thrusters 2x10/5kg

20m HOH Rope Pull

 

Time Cap: 10:00min

 

B. Partner up, 2 Sets of:

 

A 1:00min Leg Press

:15s Rest

B 1:00min Leg Press

:15s Rest

 

C. EMOM 5:

 

3-5 Bent-over BB Rows

 

D. Every :30s for 5:00min(10 Sets):

 

1-2 Sumo Deadlifts

„Lynne“, 5 Rounds for max reps of:

 

Bench Press BW

Pull-Ups

A. Modified „Angie“, complete:

 

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

 

On every movement perform the biggest UB set possible, then move on to the next. Repeat until you complete 100 reps on each exercise. Once you finished one or more exercise just cycle trough those where reps till 100 are left.

 

B. 2-3 Sets of:

 

20m Yoke Carry + 5 Anderson Yoke Squats

 

C. EMOM 7:

 

3-5 BB Hang Muscle Cleans

5 Rounds for time of:

 

25 WBS 9/6kg

7 Ring Muscle-Ups

Teams of 3, against a 30:00min running clock:

 

1 Mile Run(all together)

1 Mile Farmers Carry 1.5/1.0 BW(total weight, only one working at a time)

 

With the remainder of the time, AMRAP:

 

A 8 Box Jumps

B 8 DB Push Presses 2x20/10kg

C 8 Burpees

A 8 KBS 32/24kg

B

C

.

.

.

A. 2 Sets of:

 

ME Incline SB Bench Press(20+) + Hercules Hoist Rope Pull

 

B. 2 Sets of:

 

30 Jumping Lunges(total) + Reverse Sled Drag

 

C. 2 Sets of:

 

20m Bear Crawl + Harnessed Bear Crawl

 

D. 1 Sets of:

 

15/10cal AB AFAP + 100m Prowler Sprint

A. AMRAP 7:

 

7 DB OHS L

7 Jumping Pull-Ups

7 DB OHS R

7 Jumping Pull-Ups

 

B. EMOM 6(3 Sets):

 

Even: 8-12 DB Inverted Flys

Odd: 8-12 Lat Pull-Downs

 

C. Within 2-3 sets find max weight for:

 

10 SB Squats into 20m SB Carry

 

D. Find your 1RM:

 

Weighted Pull-Up

Weighted Dip

 

Switch back and forth between tasks as you work up. If you don’t have those movements yet, shoot for 5x5 of your progressions step.

A. AMRAP 5:

 

5cal. AB(/Row)

5 Burpees

20 Double Unders

 

B. 2 Sets of:

 

ME Pronated Wide Grip BB Rows(20+) + 3-5 Supinated BB Rows

 

C. 3 Sets of:

 

Zercher Yoke Carry

 

D. Find your 1RM:

 

OA BB Deadlift

 

Always start with your weaker side.

A. OHS

 

3-3-3-3-3-3-3

 

B. Deadlift

 

1-1-1-1-1-1-1

A. For time:

 

100m Run

10 WBS 9/6kg

200m Run

20 WBS 9/6kg

400m Run

40 WBS 9/6kg

 

Time Cap: 8:00min

 

B. 3 Sets of:

 

10 KB Windmill L into 20m KB Waiters Walk L

10 KB Windmill R into 20m KB Waiters Walk R

 

C. EMOM 5:

 

3-5 (Jumping) Bar Muscle-Ups