Fitness

2-3 sets each:

Station 1

6 min running clock

– 400m row

– AMRAP in remaining time:

• 5 box step ups
• 5 DB/KB hang power cleans + push press
• 20 single unders 

R3M

+

Station 2

6 min running clock

– 400m run or 1000m bike

– AMRAP in remaining time:

• 5 DB/KB front squats
• 3 strict pull-ups
• 5 burpees

R3M

Performance

2-3 sets each:

Station 1

6 min running clock

– 500m row

– AMRAP in remaining time:

• 5 box jump overs (24/20”)
• 5 DB/KB hang power cleans + push press (35/20s)
• 20 double unders 

R3M

+

Station 2

6 min running clock

– 400m run or 1000m bike

– AMRAP in remaining time:

• 5 DB/KB front squats (35/30s)
• 5 kipping or 3 strict pull-ups
• 5 burpees to target

R3M

Fitness & Performance

A) E4MOM x 4 sets:

– 8 BB Romanian deadlifts

– 8-12 dips (weighted, BW, banded, bench)

– 10/s DB bent over row

Fitness

B) E60S x 12-20 sets:

– 6 RKB swings 

– 4 goblet or air squats

– 4-6 push-ups

– 4 lemon squeezes

Performance

B) E60S x 12-20 sets:

– 7 RKB swings (53/35)

– 5 goblet squats

– 7/5 push-ups

– 5 lemon squeezes

*Scale back reps to 6-4s or 5-3s if needed

Fitness

A) E2.5MOM x 6 sets

– 5-5-5-3-3-3 push press

After odd sets: 10 heel elevated KB goblet squats with a pause

After even sets: 10/s DB bent over row

B) 5 rounds for time:
– 10 DB push press

– 16 reverse lunges

– 10 hanging knee raises

– 24 single unders

– 200m run

R60S 

Performance

A) E2.5MOM x 6 sets

– 5-5-5-3-3-3 push press

B) 5 rounds for time:
– 10 shoulder to overhead (115/75, 95/65 75/55)

– 20 reverse lunges

– 10 toes to bar

– 30 double unders

– 200m run

R60S

Fitness

A) E2MOM x 8 sets

Odd sets – 

– 10-15 DB floor press w/ pause

– 10/s half kneeling banded lat pull-down

Even sets – 

– 10 KB deadlifts

– 20 sec/s side plank

B) E2M x 8-12 sets

Odd: 12/9 cal row + 12 SA DB power snatch 

Even: 12/9 cal row + 3 burpees + 6 pull-ups or 9 ring rows

Performance

A) E2MOM x 8 sets:

Sets 1-4: hang snatch + snatch

Sets 5-8: snatch

*Receive in squat if able

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 SA DB power snatch (50/35)

Even: 15/12 cal row + 6 burpee pull-ups

Fitness & Performance

A) E4M x 4 sets:

– 8/s front foot elevated split squats

– 10/s half kneeling DB press

– 5 DB/KB rows w/ 5 sec pauses

B) Strength Option

3-4 sets for quality:

– 10-15 cable tricep push-downs

– 1 lap heavy sled push or drag

– 10 ring face curls

– 30 double KB front rack marches (knees above hips)

OR

Conditioning Option

18 min AMRAP:

– 3 cal row

– 3 RKB swings (53/35)

– 3 air squats

– 3 push-ups

*increase each movement by 3 reps each round

Fitness & Performance

A) E3M x 8 sets:
– 3 bench press @ 85+% or 2 RIR

After odd sets:

– 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups

After even sets

– 8-12 ring face pulls

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 5 DB hang power cleans 

– 4 DB thrusters

– 3 burpees

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 5 hang power cleans (115/75, 95/65, 75/55)

– 4 thrusters

– 3 burpees over the barbell

Fitness

3 sets each (6 total stations):

Station 1 

5 min work

– 500m row

– 400m run or 800m bike

– in remaining time perform burpee + box step-ups

R2.5M

+

Station 2

– 5 min AMRAP

• 8 RKB swings
• 6 wallballs
• 4 pull-ups
• 6/4 push-ups

Performance

3 sets each (6 total stations):

Station 1 

5 min work

– 500m row

– 400m run or 1000m bike

– in remaining time perform burpee + box jump overs (24/20”)

R2.5M

+

Station 2

– 5 min AMRAP

• 8 RKB swings (53/35)
• 6 wallballs (20/14)
• 4 pull-ups
• 6/4 push-ups