Workouts

18-15-12-9-6-3 Reps for Time
Squat Cleans (95/65lb) Rx+ (125/85)
Double-Unders
Deadlifts (95/65 lb) Rx+ (125/85)
Box Jumps (24/20 in)

Burpee Fran
21-15-9
Thrusters
Burpees

3 Rounds for time of Run 400m
21 x KBS (50/35)
12 x Pull-ups

5 Rounds
90 sec work: 90 sec Rest
20, 18, 16, 14, 12 Wall Balls (20/14)
Max Rep Burpee Box Jumps (24/20)

15 Thrusters
15 Burpee Over Bar
400 meter Run
x 3

EMOM 20 minutes
Even: 250 meter Row
Odd: 10 HRPU + 10 MB Sit Ups

4 Rounds
5 Strict Pull Ups
20 KBS
2 minute rest
12 minute AMRAP
5 Cal Sprint
9 Wall Balls
21 DU
9 Pull Ups

8:00 AMRAP
2-4-6-8-10...
DB Snatch
DB Step Ups
Rest 2 minutes
8:00 AMRAP
2-4-6-8-10...
DB Front Squats
HSPU

5 Rounds for Time
12/9 Assault Cals
8 Burpees

Every 2 minutes for 5 Rounds
7 Toes to Bar
10 Strict Press (75/55)
Max sit Ups

A. AMRAP 10
20 Double Unders (each round)
3-6-9-12-15…
Cleans (115/75)
Rest 2 minutes
Min 1 – 8 DB Floor Press
Min 2 – 6-8 Kipping Pull Ups

15 Minute AMRAP
5 Box Jumps
10 Wall Balls
7 Ring Dips
20 Sit Ups
Core Tabata

10 min AMRAP x 2
10 DB DB Shoulder to Overhead
20 Single Arm Front Rack Lunges
10 Push Ups
(40/25)
5 Minute Rest

7 Rounds for time
7 Thrusters (75/55)
7 Burpees
7 Pull-ups

10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)

500 meter Row
50 Wall Balls
400 meter Row
40 Wall Balls
300 meter Row
30 Wall Balls
200 meter Row
20 Wall Balls
(20/14)
100 meter Row
10 Wall Balls

50 Double Unders
25 Hang Power Cleans (95/65)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups

For Time
10 man makers
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings
(35/25)

800 meter Row
12 Air Squats
12 Burpees
600 meter Row
10 Air Squats
10 Burpees
400 meter Row
8 Air Squats
8 Burpees
200 meter Row
*after 200 meter row, go back up!

For Time:
25-20-15-10-5
Devils Press
*In between each rounds
12 Dual DB Deadlifts
9 Dual DB Hang Cleans
6 Dual DB S2OH
(50/35)
**Start with DT, then move into 25 Devils Press