Double-unders Single-arm DB Thrusters
30-35-40-45-50 Double-unders Single-arm DB Thrusters (22.5/15 kg.) In between each round, perform 200-m MB Run (9/5 kg.)
Max Reps
Max reps of Strict Pull-ups Max reps of Shoulder Presses (50/35 kg.) Max-Calorie Row in 20 sec. Max L-sit Hold for time 3 Rounds
Split Squats
Work up to a heavy 2-rep Split Squat 12 Split Squats (70/45 kg.) Max Set Double-unders 5 Rounds
Chewbacca
1-k Row 50 Wall Balls (9/5 kg.) 40 Box Jumps (60/50 cm.) 30 Ring Push-ups 40 KB Swings (24/16 kg) 50 MB Cleans 1-k Row
Dynamic & Static
1 min.: 20 Sit-ups 1 min.: Supine Plank Hold 1 min.: 15 Back Squats (60/40 kg.) 1 min.: Hold bottom of Squat 1 min.: 15 Good Mornings (20/15) 1 min.: Superman Hold 3 Rounds
Max Bench Press
Bench Press 3-3-3-1-1-1 Walking Lunges 200m. FT
21-15-9 to 20 minAMRAP
21-15-9 Overhead Squats (40/25 kg.) Knees-to-elbows Then, AMRAP with time remaining in 20 min.: 10 Front Squats (40/25 kg.) 10 Ring Dips
2min EMOM of 10-10-10-15
10 Renegade Rows (17.5/10 lb.) 10 Push-ups 10 Inverted Ring Rows 15-m. Bear Crawl Perform 1 Round every 2 min. 7 Rounds
Partner Workout DB Workout
Partner Workout P1 Performs 20 Alt. DB Shoulder-to-Overhead P2 Holds a Handstand Switch P1 Performs 20 DB Front Squats P2 Performs Slam-balls (9/7.5 kg.) Switch 6 Total Rounds DB: 17.5/10 kg.
Outcast
5 Power Cleans (85/60 kg.) 8 Chest-to-Bar Pull-ups 30 Double-unders AMRAP 16 min.
Unbroken Squat Snatches
In 10 min. window: Find heaviest 3-Rep Squat Snatch Max Set Unbroken Squat Snatches Run 400 m 5 Rounds * Use 60% of the heavy 3-Rep load
FMS
5 HSPU 6 Toes-to-bar 7 Thrusters (40/25 kg.) EMOM for as long as possible
Double KB Front-rack Carry
30 Burpees 30 Box Jumps (60/50 cm.) 200-m KB Front-rack Carry (24/16 kg) 20 Burpees 20 Box Jumps 200-m KB Front-rack Carry 10 Burpees 10 Box Jumps 200-m KB Front-rack Carry
3 Rounds of 2 min. EMOM
2 min: Over-unders (60/50 cm.) 2 min: DB Lateral Step-ups 2 min: Hang DB Snatch (17.5/10 kg.) 3 Rounds
Air Force
20 Thrusters (40/25 kg.) 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Perform 4 Burpees at the top of each minute, including at the start.
