Fitness

For time w/ a friend:

– 80 cal row

– 80 RKB swings

– 60 air squats

– 400m run (together)

– 60 ring rows

– 80 push-ups (elevate if needed)

– 80 cal row

Performance

For time w/ a friend:

– 100/80 cal row

– 100 RKB swings

– 80 air squats

– 600m run (together)

– 80 ring rows

– 100/80 push-ups

– 100/80 cal row

*Sub pull-ups for ring rows if able.

Fitness

A) E4M x 4 sets:

– 8-12 BB bench press

– 2-4 negative supinated pull-ups (2-3 sec down)

– 4 ring row to Y w/ 4 sec eccentric

*If you have strict pull-ups, do performance protocol

Performance

A) E4M x 4 sets:

– 8-12 BB bench press @ 1-2 RIR

– 4-8 ring or supinated strict pull-ups

– 4 ring row to Y w/ 4 sec eccentric

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8/side box step downs w/ heel tap

– 10-20 DB rollback tricep extensions

– 8/side wide stance banded chaos pallof press w/ pause (green + 5 or 10lb)

OR 

Conditioning Option

3-5 sets…

3 min running clock

– 500/400m row

– 20 double unders

– AMRAP DB/KB thrusters in remaining time (35/25s)

R2M

Fitness

A) E3.5M x 4 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

B) B) EMOM x 10-20 sets:

– 3 double DB hang power clean + push press

– 4 box step overs

– 3, 4 or 5 hanging knee raises

Performance

A) E3.5M x 4 sets

– 3.3.3 Touch and go power clean + push jerk clusters

*rest 10 sec between each quick set of triples

B) EMOM x 10-20 sets:

– 1 power clean push jerk (5-10% heavier than part A)

– 3 box jump overs (24/20”)

– 3, 4 or 5 toes to bar

*Pick a weight on BB that is tough but technically sharp even while fatigued.

*Pick a number on T2B that you can keep UB 

Aerobic Capacity Day

Fitness & Performance

2 times through (4 sets total):

8 min AMRAP:

– 12/9 cal row

– 12 RKB swings

– 6 dips

R4M 

8 min AMRAP:

– top of hill run

– 6 lemon squeezes

– 3 DB devil press (35/25s)

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/side SA DB bench press

– 8-12 tall kneeling banded lat pull-downs

*heavier than last week

Fitness

B) E2M x 8-12 sets

– 24 single unders

– 12 alt. DB snatch 

– 10 push-ups

– 18 goblet hold reverse lunges

Performance

B) E2M x 8-12 sets

– 30 double unders

– 12 alt. DB snatch (50/35) 

– 12/9 push-ups

– 12 goblet hold reverse lunges

RX+ complete with 6-9 HSPUs

Fitness

A) E3.5M x 4 sets:

– 6 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) E6M x 3-4 sets:

– 400m row

– 18 wallballs

– 12 strict pull-ups

Performance

A) E3.5M x 4 sets:

Set 1: 6 back squats (building set)

Set 2-5: 6 back squats @ 1-2 RIR

*heavier than 7/21

B) E6M x 3-4 sets:

– 500m row

– 25 wallballs (20/14)

– 15 pull-ups

RX+ complete with CTB pull-ups

Fitness

For time with a partner: 

– 800m row (200m splits)

– 80 DB or BB thrusters

– 800m run (200m splits)

– 60 strict pull-ups

– 800m row (200m splits)

– 40 medball box jump overs

– 800m run (200m splits)

– 20 burpees

Performance

For time with a partner: 

– 1000/800m row (250/200m splits)

– 100 thrusters (95/65, 75/55)

– 800m run (200m splits)

– 80 pull-ups

– 1000/800m row (250/200m splits)

– 60 medball box jump overs (20/14 over 20/16”)

– 800m run (200m splits)

– 40 burpee box jump overs