Row Bear complex Row Cindy
2 rounds 500m row 6 rounds Bear complex (PC+FS+PP+BS+PP) (60/40kg) 500m row 3 rounds Cindy (5 pull-ups/10 push-ups/15 air squats)
Run KB Thrusters Burpees
For time 800m run 25 one arm KB thruster – right (24/16kg) 25 burpees 800m run 25 one arm KB thruster – left 25 burpees
OUTCAST
AMRAP 16 min 5 power cleans (80/55kg) 8 chest-to-bar pull-ups 30 double-unders
Squats – Squat hold – Mountain climbers – Plank hold
3 rounds for reps 1 min air squats 30 sec rest 1 min squat hold 30 sec rest 1 min mountain climbers 30 sec rest 1 min plank hold 30 sec rest
JERK SNATCHER
Olympic lift 1 rep clean and jerk JERK SNATCHER For time: 30 power clean and jerks (40/30 kg) 30 power snatches (40/30 kg)
Overhead Lunges Box Jumps
For time: 21-15-9 Overhead lunges (60/40kg) Box jumps (76/60cm)
Deadlifts Sit-ups wall balls
For time: 15 deadlifts (100/70 kg) 18 MB sit-ups (9/6kg) 21 wall balls (9/6kg) 18 deadlifts 21 MB sit-ups (9/6kg) 24 wall balls 21 deadlifts 24 MB sit-ups (9/6kg) 27 wall balls
Back squats and burpees
5 rounds Min 1: 15 back squats (50/35kg) Min 2: 10 bar-facing burpees
Plate Partner Workout
AMRAP 20 min 1 min plate OH Hold (20/10kg) 12 plate walking lunges 15 plate ground to overhead 18 plate sit-ups Share everything as needed.
split squats double-unders
5 rounds 12 split squats (80/60kg) Max set double-unders
CHEWBACCA
For time: 1k row 50 wall balls (9/6kg) 50 box jumps (60/50cm) 50 ring push-ups 50 KB swings (24/16kg) 50 med ball cleans 1k row
Farmers carry & Pass-throughs
3 rounds for time: 400m KB farmers carry (70/53lb) 30 parallete pass-throughs Every time you put the KB’s down, perform 10 KB SDHP before going again.
Over-unders and Dumbell
3 Rounds for reps 2 min: over-unders 2 min: DB lateral step-ups (1 x 50/35lb) 2 min: hang DB snatches
FAST AND FURIOUS
3 rounds for time: 20 burpees 400m run 20 pull-ups
Partner Workout
2 Rounds Accumulate as many meters as possible with prowler in 5 min Accumulate as many reps as possible with hang power cleans (50/35kg) in 5 min Perform as many meters as possible rowing in 5 min
Tabata X4
Tabata Double-unders DB front squats (22.5/15 kg) Double-unders DB back squats
FMS
EMOM for as long as possible 5 HSPU 6 toes-to-bar 7 thrusters (40/25kg)