3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch, 3-2-1-3-2-1 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip deadlift, 5-5-5, 11X1; begin a set every 3:00
+
AMRAP in teams of 3 – each teammate completes a full round while the others rest, all-out when it’s your turn…:
10 alternating DB snatches or 6 med ball or sandbag over the shoulder, heavy loads that still allows consistent cycle speed
200m run
+
gun show
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power clean, 4-3-2-4-3-2 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip Romanian deadlift, 2-2-2-2, 31X1; begin a set every 2:00
+
3 rounds for even times:
12 Assault Bike calories
12 burpees w/lateral hop over bar
12 deadlifts, 225/155
12 wall balls, 20/14 to 10/9
1:2 work:rest OR get in teams of 3 and rest while your teammates go at it…
+
gun show
3 rounds not for time:
12 plate halos
12 prone T rows
3 dead hang to inverted w/controlled descent
+
A. Power clean clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 2-2-2, 41X1; 2:00 rest
+
AMRAP in 15:00 trading off completed rounds w/a partner:
9 burpees
11 kettlebell swings
13 goblet squats
+
gun show
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
+
21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 2-4 w/teammates advancing to the next station only once it has been cleared by the in front of them (note that if in a team of 4, at least 1 person will be resting @ all times):
250m row
20 alternating DB reverse lunges, light/moderate
15 toes-to-bar, hanging knee raises, or sit-ups
+
Optional:
Abs, bis, & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off completed rounds:
8 pull-ups
8 goblet squats
8 burpees
+
immediately upon completion of AMRAP, trade off :30 planks until you have each done 4 sets
