Fitness

– 100 wallballs

– 1000m row

– 80 KB swings

– 800m run (in 200m splits)

– 60 hanging knee raises

– 600m row

– 40 dips

– 400m run (in 200m splits)

– 20 up/downs

– 200m run (together)

Performance

For time with a partner:

– 100 wallballs (20/14)

– 1000m row

– 80 KB swings (53/35)

– 800m run (in 200m splits)

– 60 toes to bar

– 600m row

– 40 ring dips

– 400m run (in 200m splits)

– 20 burpees over the rower

– 200m run (together)

Fitness

A) E3M x 6 sets

– 10-8-6-4-4-4 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 4/21

Performance

A) EM x 6 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 70%%
Sets 3-6: 3-4 @ 80%

*Heavier than 4/21

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12/side DB/KB bent over row

– 8-12 medball hamstring curls

– 12-16 DB skullcrushers

OR

Conditioning Option

For time:

– 1000/800m row

+ 

4x:

– 5 DB devil press (35/25s)

– 10 DB reverse lunges

– 15 abmat sit-ups

+ 

1000/800m row

Fitness

A) E2M x 6 sets:

– 5 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

*Heavier than 4/19

B) For time:
– 600m run

– 20 DB push press

– 15 hanging knee raise

– 400m run 

– 15 DB push press

– 10 hanging knee raise

– 200m run

– 10 DB push press

– 5 hanging knee raise

*Scale runs to 400-300-200 if needed.

Performance

A) E2M x 6 sets:

– 4 push jerks

*Heavier than 4/19

For time:
– 600m run

– 20 shoulder to overhead (95/65)

– 20 toes to bar

– 400m run 

– 15 shoulder to overhead

– 15 toes to bar

– 200m run

– 10 shoulder to overhead

– 10 toes to bar

*RX+ use 115/75.

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side DB/BB split squats

Even sets:

– 12-16 alternating KB gorilla rows

– 12-16 double banded OH tricep extensions

*Split squats can be from floor or rear foot elevated.

B) E3M x 4-7 sets:

– 12/9 or 10/8 cal row

– 10 RKB swings 

– 20 single unders

Performance

A) E2M x 8 sets

Sets 1-4: 2-3 front squats @ 80-85%

Sets 5-8: 1-2 @ 90+%

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 RKB swings (53/35)

– 24 double unders

*RX+ perform reps of 15/12-15-30

Fitness & Performance

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB/KB thrusters (35/25s)

– 3 box jump overs (Fitness: step-ups)

Station 2: 

– 500m row (Fitness: 400m row)

Station 3: AMRAP in 2 minutes

– 3 dual DB/KB snatch

– 6 prisoner reverse lunges

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 6 push-ups

– 9 air squats

Station 6:

– 500m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 1000m AB or 400m ski

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8/side dDB/KB b-stance Romanian deadlifts

– 8-12 ring rows

Even sets:

– 8-12/side DB/KB half kneeling overhead press

– 8-12 alt. contralateral V-ups

B) E90S x 10-15 sets:

– 3 dDB power clean + push press

– 3-6 strict pull-ups

– 3 up/downs

– 3-6 wallballs

Performance

A) E2M x 8 sets:

– 1 clean + 1 split jerk

B) E90S x 10-15 sets:

– 3 TnG power clean + push jerk (115/75, 95/65)

– 6 pull-ups

– 3 burpees over the bar

– 6 wallballs

*RX+ 135/95.

Fitness

EMOM x 5-7 rounds…

1: 12/9 or 10/7 cal row

2: 12 RKB swings

3: 9 DB thrusters

4: 6 up/down + step over

5: 200m run (sub hill run)

6: rest

Performance

EMOM x 5-7 rounds…

1: 15/12 cal row

2: 15 RKB swings (53/35)

3: 10 DB thrusters (50/35s)

4: 5 burpee + box jump overs (24/20”)

5: 200m run

6: rest