Deadlift 5×5
Every 3 minutes for 15 minutes,
5 Reps increasing load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 5 reps @ 80%
#4: 5 reps @ 85%
#5: 5 reps @ 85%+
4 Sets NOT for Time:
12 lateral box step overs
10 Cossack Squats
8 Candlesticks
*Who would win… Freddy, Michael or Jason?
4 Sets:
1-arm DB press x 8, each arm
Barbell Row x 10
AMRAP 15:
3 Power Snatches
1 Rope Climb
3 Sets at 135/95
3 Sets at 155/105
As many as possible at 185/125
Clean Complex
5 Sets:
Clean + Front Squat + Hang Clean
2 + 2 + 1
Work between 75% – 85% of Clean 1RM
10 Rounds For Time:
6 Pull-Ups
9 Push-Ups
12 Walking Lunges
Time Cap: 12 Minutes
Back Squat:
#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 83%
#5: 5 reps @ 83%
AMRAP 9:
3 Power Cleans (205/155)
6 Ring Dips
9 TTB
3 Sets:
Max reps Shoulder Press + 5 Push Press
*All sets at 70% of press max.
**Record shoulder press reps.
Every 4 minutes for 4 rounds:
30 Double Unders
20/15 Cal Row
10 Thrusters (95/65)
*Scale DUBs to 45 Single-Unders
Deadlift:
Build up to a 3RM, then drop 10% and do 3 x 3.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
4 Sets:
1-arm Farmer Carry, 50m each arm (70/53)
20 Hollow Body Rocks
3 Sets:
1-arm Bottoms Up KB press, 8 each arm
1-arm Upright Row, 10 each arm
EMOM 16:
Snatch
5 sets @ 70%
5 sets @ 75%
6 sets to build to a heavy single for the day
*Record heavy single.
Clean Complex:
Every 3 min for 12 minutes
1 x (Power Clean + Front Squat + Hang Clean)
15 Banded Tricep Pressdown
*Increase weight each round.
For Time:
40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg Toes To Bar
3 Wall Walks at the end of each round
*16 min time cap
Back Squat 5×5
#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 80%
#5: 5 reps @ 80%
Every 4 minutes for 4 rounds:
Run 400m
1 unbroken set of bar muscle-ups
*Scale BMUs to C2B pull-ups, pull-ups or ring rows.
**Score is number of MUs.
Shoulder Press 10-8-6-4-2
Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Increase weight by feel.
AMRAP 14:
In Teams of 2 or 3
2, 4, 6, 8, 10, etc…
KBS (70/53)
Burpee Box Jump Overs
Deadlift Waves:
#1: 7 reps @ 73%
#2: 5 reps @ 78%
#3: 3 reps @ 83%
#4: 7 reps @ 75%
#5: 5 reps @ 80%
#6: 3 reps @ 85%
4 Sets:
Leg circle progression x 5 each direction
Waiter Squats x 10, each side
4 Sets:
1-arm DB Press, each arm x 6
1-arm DB Horizontal Row, each arm x 8
2 Rounds For Time:
100 Double Unders
3 Sets
8 Power Snatch (115/75)
12 Pull Ups
*Scale DUBs to 150 singe-unders.
Not for Time:
10 Rounds
3 Squat Cleans + 100m Sled Pull (90/60)
*Rest as needed between sets.
**Work up in weight.
***Record Squat Clean weight.
Back Squat 8-6-6-6-6
#1: 8 reps @ 78%
#2: 6 reps @ 78%
#3: 6 reps @ 78%
#4: 6 reps @ 78%
#5: 6 reps @ 78%
For Time:
30 Cal Echo Bike (38 Cal Assault Bike)
30 Pull-Ups
30 Burpees
*50 cal on rower if needed.
3 Sets:
Max reps shoulder press + 3 Push Press
All sets at 65% of press max!
*Record shoulder press max reps for each set.
EMOTM 12:
1. 12 Cal Row
2. 12 Wallballs (30/20)
3. 12 Box Jumps
*Score: If you could name yourself, what would it be?
Deadlift 7-5-3-7-5-3
#1: 7 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 7 reps @ 73%
#5: 5 reps @ 78%
#6: 3 reps @ 83%
4 Sets Not for Time:
8 Waiter Squats, each side
8 Candlesticks
EMOTM 10:
Odd: 2-5 Strict Pull Ups
Even: 2-5 Strict HSPU
AMRAP 20:
Thruster Ladder:
400m Run
5 Thrusters @ 75/55
4 Thrusters @ 95/65
3 Thrusters @ 115/75
2 Thrusters @ 135/95
1 Thruster @ 155/105
*Score is number of thrusters completed.
**Begin each round w/ 400m run.
***Start back at the top after completing “1 Thruster”.
Clean Complex
Every 2.5 minutes:
Power Clean + Hang Squat Clean + Front Squat
1+2+3
Waves at:
65%, 70%, 75%
70%, 75%, 80%
* % based off Squat Clean 1RM.
AMRAP 10:
40 Double Unders
20 Toes To Bar
10 Sumo Deadlift High Pull (95/65)
5 Bar Muscle Ups
* Scale DUBs to 60 single unders.
**Scale TTB to knee raises or v-ups.
***Scale BMUs to 10 C2B pull-ups, pull-ups or ring rows.
Back Squat 8-8-6-6
Back Squat for load:
#1: 8 reps @ 75%
#2: 8 reps @ 75%
#3: 6 reps @ 78%
#4: 6 reps @ 78%
1/2 Nate:
AMRAP 10
2 Muscle-Ups
4 HSPU
8 KBS (70/53) American
Bench Press 5×5
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
In Teams of 2 or 3:
6 Rounds of 15 Cal Bike
One person working at a time
Rest 3 minutes
6 Rounds of 15 Cal Row
One person working at a time
Deadlift 5-3-3-3
Build to a 5RM; then do 3×3 at 5RM
4 sets, Not for time:
Leg Circle Progression x 5 each direction
Box Step Ups x 5 each leg
3 Sets:
8 1-arm DB Press, each arm
8 Supinated barbell row (2x press weight)
For Time:
100 Double Unders
100 Sit Ups
80 Double Unders
80 Air Squats
60 Double Unders
60 Push Ups
40 Double Unders
40 Walking Lunges
20 Double Unders
20 Burpees
Every 2 Minutes:
Clean + Front Squat
3 Sets of 2 + 2
3 Sets of 2 +1
Start at 70% and build to a heavy set
3 Rounds For Time:
250m Run
25 Pull-Ups
25 Wall Balls
Time Cap: 15 mins
Back Squat 4×8
Back Squat for load:
#1: 8 reps @ 70%
#2: 8 reps @ 70%
#3: 8 reps @ 75%
#4: 8 reps @ 75%
4 Rounds For Time:
250m Run
6 Bar Muscle Ups
12 KBS (70/53)
Shoulder Press:
Build up to a 5RM
then; 3 x 3 at same weight
Alternating rounds of:
Double Unders
Sit Ups
*Score is total reps.
Deadlift 9-7-5-3-3-3
Deadlift for load:
#1: 9 reps
#2: 7 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
3 Rounds, not for time:
10 Cossack Squats
10 Candlesticks
10 Sets, Not for Time:
5 Strict Pull Ups
5 Strict HSPU
For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (115/75)
Box Jumps
Every 2 minutes for 6 sets:
Clean + Front Squat + Hang Clean
1 + 3 + 1
Work between 70%-80% of clean
AMRAP 12:
8 DB Snatches
24 Double Unders
100m Run (light pole to light pole and back)
Back Squat 3×8
Back Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
AMRAP 10:
20 Russian KBS (70/53)
15 Deadlifts (205/135)
10 Box Jump Overs
4 Sets:
Shoulder Press + Push Press
3 + 5 @ 75% – 80%
7 Rounds for Time:
7 Power Snatches (115/75)
7 Bar Facing Burpees
