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

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang cleans

Sets 3-4: 2 hang cleans

Sets 5-6: 1 low hang clean

Sets 7-8: 1 clean

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 10-20 banded/cable tricep push-downs

– 1 floor length seated vertical hand over hand sled pull

– 10-20 alt. DB curls

OR

Conditioning Option

3-4 sets…

3 min running clock

– 400m run

– AMRAP DB devil press in remaining time (35/25s)

R2M

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline press @ 3111 temp (1 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

*Last week for these movements

Fitness

B) EMOM x 10-20 sets

– 4-6 wallballs

– 6 SA hang DB snatch

– 2 burpees

Performance

B) EMOM x 10-20 sets

– 6 wallballs (20/14)

– 6 SA hang DB snatch (50/35)

– 2 burpees

Fitness & Performance

10 min AMRAP:

– 12/9 cal row

– 12 SA DB hang power clean (50/35)

– 6 box jump overs / step ups (20/16”)

R5M 

10 min AMRAP:

– 200m run

– 12 DB goblet hold reverse lunges

– 6 toes to bar

R5M

10 min AMRAP:

– 24 double unders

– 12 abmat sit-ups

– 6 up/downs

Fitness

A) E2M x 6 sets:
– 5-4-3-2-1-1  push press

*Add until you reach a tough single

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9

• DB push press
• Strict pull-ups

Performance

A) E2M x 6 sets:
– 5-4-3-2-1-1 push press

*Add until you reach a tough single

B) 3 rounds for time:

– 600-400-200m run

– 20-15-10 

• Shoulder to overhead (95/65)
• Pull-ups 

RX+ perform 9-7-5 bMUs

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

Fitness

B) 12 min AMRAP:

– 24 single unders

– 12 RKB swings 

– 9 air squats

– 6 dips or push-ups

Performance

B) 12 min AMRAP:

– 24 double unders

– 12 RKB swings (53/35)

– 9 air squats

– 6 ring dips

Fitness & Performance

C) 3 sets:
– 20 sec/side side plank

– 10/side supine banded SL hip flexor pulls

Fitness

E12M x 3 sets

Station 1:

– 800m run (scale with 600m)

– 50 RKB swings in UB sets of 10

– 30 push-ups

Station 2:

– 800m row (scale with 600m)

– 50 wallballs in UB sets of 10

– 30 pull-ups

Station 3:

– 800 run or 800m row

– 50 box step-ups

– 30 abmat sit-ups

Performance

E12M x 3 sets

Station 1:

– 800m run

– 50 RKB swings

– 50 push-ups

Station 2:

– 1000/800m row

– 50 wallballs

– 50 pull-ups

Station 3:

– 800 run or 1000/800m row

– 50 box step-ups

– 50 abmat sit-ups