4 RFQ (rounds for quality):
15 squats
15 pass-throughs
15 walking lunges EACH leg
15 barbell good mornings
15 arm circles EACH direction
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
3 Rounds
30 KB Snatches
15 T2B
Rest Exactly 2 minutes
Then:
Row 1K
Foam Dice Game
4 Rounds
100′ Bear Crawl
15 HR Push-ups
15 SDHP 53/35
Rx Plus:
9 Muscle-Ups
15 SDHP 72/53
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of Thrusters 65/55
1 min of Row for Calories
1 min of Bench Press, 95/65
1 min of Rest
5 RFT
15 KBS 53/35
20 Ring Rows
250m Row
Rx Plus: 10 72/53, 15 C2B
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
21-15-9
Hang Snatch 75/55
HR Push-Ups
———-
Rx+ 95/65, HSPU
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Sub. supermans for back ex.
12 minute AMRAP
3 STO 75/55
6 Hang Power Clean 75/55
9 Burpees
Rx+: 115/75, Bastards
Coach’s Choice
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups
Rest precisely 3 minutes between each round.
20 minute time cap
Hello Moby
–Duck Walk Version (hold hands above head when you squat)–
Skip 1 round if you miss 5 squats
3 Rounds:
Switch stations every 45 seconds
Strict HSPU
Push-ups
Rest
GTO 95/65
Deadlifts
Rest
Wall Balls 20/14
Air Squats
Rest
