Pre-workout
Work for :45s/rest for 45s for 4 sets:

Handstand hold

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (125/185 lb)

Coach’s notes:

Post notes for handstand holds and time to complete couplet to comments.

Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left l

AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups

Coach’s notes:

Post load(s) for pre-workout and rounds and reps complete for AMRAP to comments.

DIANE//BENCHMARK – For time:
21-15-9
Deadlifts (155/225 lb)
Handstand push-ups

Post-workout
4 sets:
:20 hollow rocks
:10 rest

Coach’s notes:

Post time to complete benchmark couplet to comments.

Complete all sets in any order:

1. AMRAP in 60s: 18”/24” jumps (two hands)
2. AMRAP in one set: DB push press – 35#/50#/hand
3. AMRAP in 60s: side shuffle @ 10 ft. (two hand touches over line each end)
4. AMRAP in one set: kipping pull-ups
5. Max distance in one set: D-ball/sand bag carry

Coach’s notes:

Post results and order complete to comments.

For time with a partner:
1,000-m run
50 Curtis-P complexes (55/75 lb)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.

Post-workout
For FUN accumulate:

50 partner skips

Note: Yes, I mean one rope, two people.

Coach’s notes:

Post time to complete workout and skips accomplished for post-workout.

For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

Post-workout
Accumulate:

1:00 max weight single DB overhead hold/side

Coach’s notes:

Post load for all sets to comments.

 ELIZABETH//BENCHCHMARK – 21-15-9 reps for time:
Cleans (95/135 lb)
Ring dips

Post-workout
EMOM 7:
3 box jumps
– Use a higher box than you would normally use.

Coach’s notes:

Post time to complete benchmark couplet and height used for box jumps to comments.

For time:
500m-400m-300m-200m-100m
row/ski/shuttle
50-40-30-20-10
AbMat sit-ups
Double-unders

Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings

Coach’s notes:

Post time to complete to comments.

Every 5:00 for 5 rounds:
:30 single-KB goblet hold (53/70 lb)
15/20-cal bike
10 (OH) KB swings (53/70 lb)
– Score is the slowest round.

Post-workout
Accumulate:

100 KB front plank pull throughs – 50/side

Coach’s notes:

Post time round and total working time to comments.

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)

Coach’s notes:

Post time to complete to comments.