30:00 AMRAP
10 DB Front Squats
20 Pull-Ups (OR Ring Rows)
30 DB Power Cleans
400m Run
Build to a heavy single
50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)
TARGET SCORE:
Target Time: Sub 12:00
Time Cap: 16:00
2 Sets
6:00 AMRAP
5 Single Arm Devil Press (Right)
50 Single Unders (OR Double Unders)
5 Single Arm Devil Press (Left)
– Rest 2:00
6:00 AMRAP
10 DB Push Press (Right)
15/10 Calorie Ski
10 DB Push Press (Left)
– Rest 2:00
5X5 @ 7/10 RPE
4 Rounds
20 KB Swings (53/35)
15 HSPU (OR DB Push Press 2×50/2×35)
10 Burpee Pull-Ups
TARGET SCORE
Target time: Sub 14:00
Time cap: 18:00
30:00 EMOM
Minute 1 & 2: 500/400m Row
Minute 3: 10 – 20 Goblet Squats
Minute 4: 10 – 20 Box Jump Overs
Minute 5: Rest
3-3-3-3-3
Build up to a heavy 3 reps
16:00 AMRAP
3-6-9-12-15-18…..
OHS (95/65)
T2B
*15/12 Calorie Bike after each set (OR 200m Run)
*Score is total reps completed including bike calories.
*Every 25m Run = 1 rep.
TARGET SCORE
Target rep: 200+
FITNESS
35:00 AMRAP
25/20 Calorie Row
10 Barbell Bench Press (Moderate)
10 Push Ups
25/20 Calorie Ski
10 Barbell Bicep Curls
10 Barbell Strict Press
25/20 Calorie Bike
20 Russian Twist
:30 Plank
PERFORMANCE
Conditioning
5 Sets
400m Row or Ski at RPE7
90 Sec Echo Bike at RPE3
200m Row or Ski at RPE8
1 Min Echo Bike at RPE3
100m Row or Ski at RPE9
30 Sec Echo Bike at RPE3
*Rest 2 Min between sets.
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