For time:
30 burpees
600-m row
30 burpees

Post-workout accessory
4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
– Challenging loads for rounds 3 and 4.

Coach’s notes:

Post time to complete couplet and time for row to comments.

Pre-workout strength
On a 12:00 clock:
Find a heavy 1-rep hang power snatch
– This should be heavy, but not a 1-rep max.

1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (65/95 lb)
– Perform 25 double-unders after each round.

Coach’s notes:

Post loads for pre-workout and time to complete couplet to couplet to comments.

AMRAP 20 with a partner:
Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Coach’s notes:

Post cals complete to comments.

5 rounds for time:
20 med-ball cleans (14/20 lb)
10 push presses (95/135 lb)

Post-workout accessory
3 sets:
Single-arm KB farmers carry, right (100 ft)
Single-arm KB farmers carry, left (100 ft)

Coach’s notes:

Post time to complete couplet and load/notes for carry to comments.

Part 1
Every 2:00 x 4 sets:
0:30 max-cal Echo bike

Rest until the clock hits 10:00, and then…

Part 2
5 rounds for time of:
200-m run/row/ski/bike/shuttle
10 pull-ups

– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.

Post-workout accessory
Accumulate:
150 band pull-aparts
– Perform the reps in as few sets as possible.

Coach’s notes:

If you are good at math post according to notes, otherwise just post results to comments. 😊

Bench press
3-2-2-1-1-1

Post-workout accessory
8 sets:
:10 L-sit holds
:20 rest

Coach’s notes:

Post loads for all sets to comments.

PARTNER CHAD 1000X//BENCHMARK

For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Partners work at the same time.

Coach’s notes:

Post time to complete to comments.

For time:
30 burpees
600-m row
30 burpees

Post-workout accessory
4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
– Challenging loads for rounds 3 and 4.

Coach’s notes:

Post time to complete couplet and time for row to comments.

Pre-workout strength
Every 2:00 for 3 sets:
3 muscle cleans + 3 power cleans

Immediately into…

Every 2:00 for 3 sets:
3 power cleans

– Increase load across 6 sets.
– Advanced and intermediate athletes should go heavier than workout weight.

EMOM 15 for total reps:
Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back.

Coach’s notes:

Post load(s) for pre-workout and total reps for EMOM to comments.

Pre-workout strength
Work to your heaviest in the following complex every 2:00 for 5 sets:

1 thruster (from floor)

1 push press

1 push jerk

For time with a partner:
21-15-9
Push presses (75/115 lb)
Echo bike calories

21-15-9
Front squats (75/115 lb)
Echo bike calories
– Females perform 15-12-9 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.

Coach’s notes:

Post load for complex and time to complete couplets to comments.