A.   3 Rounds for time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings

B.  5 Sets for reps of:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

Coach’s notes:

Post time to complete A and reps/set/movement and totals for B to comments.

Continue for as long as possible as follows:

0:00-5:00
EMOM 5:
5 Thrusters – 75#/55#
5:00-10:00
EMOM 5:
5 Thrusters – 95#/65#
10:00-15:00
EMOM 5:
5 Thrusters – 115#/75#
15:00-20:00
EMOM 5:
5 Thrusters – 135#/85#
*Continue to add 20#/10# every 5:00 for as long as you can.

Coach’s notes:

Post results to comments.

Complete for time:

21 Deadlift – 225#/155#
400m Run
15 Deadlift
400m Run
12 Deadlift
400m Run
9 Deadlift
400m Run

Coach’s notes:

Post time to complete to comments.

A.  Every Minute on the Minute (EMOM) for 12 minutes complete:

2 Push Press

B.  Complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

10 Box Jumps – 24”/20”
15 Push Jerks – 95#/65#
20 Medicine Ball Cleans – 20#/14#

Coach’s notes:

Post rounds and reps complete to comments.

50 Wall Walks
50 Toes to Bar
50 Burpee Pull-ups
50 Hip Extensions
50 Single DB Overhead Walking Lunges – 45#/30#/hand
50 Single DB Ground to Overhead
50 Single DB Box Step Overs – 20” for all
50 Single DB Power Cleans
50 Single DB Overhead Squats
50 Single DB Single Leg Deadlift Lift

Coach’s notes:

Post time to complete to comments.

As Many Rounds As Possible (AMRAP) in 20 minutes of:

50 Double Unders
100 ft. Walking Lunge
100 ft. Bear Crawl

Coach’s notes:

Post rounds and reps complete to comments.

Overhead Squat – 3, 2, 2, 2, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

30 rounds for time of:

5 Wallballs – 20#/14#
3 Handstand Push-ups
1 Power Clean – 225#/155#

Coach’s notes:

Post time to complete to comments.