Back Squat Waves

• 5-3-1
• 5-3-1
• 5-3-1, building

12 minute AMRAP:

• 3 Toes to Bar (Rx+ 1 Bar Muscle Up)
• 6 Wall Balls (20/14)
• 9 W.B. ground to overhead
  

E4MF16M

• 500m Row (2min limit)
• AMRAP KB Swings till 3 min mark
• Rest during the 4th minute

Push Press

• 6 sets of 3, same weight across

Note: perform a 7th set for max reps at the same weight


3 Rounds:

• 15 Dumbbell Curls each side
  
• 30 Push Ups
• 60 Double Unders

8 Rounds For Time:

• 2 Turkish Get Ups
  
• 10 Kettlebell Goblet Clean
• 50 Kettlebell Toe Tap

Rest 2 minute

8 Rounds For Time

• 5 Burpees Over Kettlebell
  
• 10 Alternating Russian Kettlebell Swing
• 30 Russian Twists

EMOM AMRAP x 3 Rounds

1. Jumping Goblet Squat w/slamball
   
2. Standing Core Twists w/SB
   
3. Ball Slams
   
4. Sit-ups holding SB
   
5. Burpee over SB
   
6. Rest
   

30 minute EMOM:

M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch
M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
M11-M15: 1 Power Snatch + 1 Hang Squat Snatch
M16 – 25: 1 Power Snatch + 1 Squat Snatch
M25-M30: 2 Snatch Pulls

3 max sets of handstand push-ups
Shoulder press 3-3-3-3-3 reps

Scaling:Beginners should practice time inverted, either in a handstand or with assistance. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:

• 3 max sets of push-ups
• Shoulder press 3-3-3-3-3 reps

[TEAMS OF 3] AMRAP 30: Max Calorie Row

Switch After Next Partner Completes:

• 15 Box Jumps (24″/20)
• 15 Dumbbell Snatches (50/35)

* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch

Box Squats 5-5-5-5-5

AMRAP 12

• 3 Toes to Bar
  
• 6 Wall Balls
• 9 A. KB Swing

For Time

• 400m Run
• 15 Burpees To Plate (25/45)
• 15 Plate Overhead Lunges (25/45)

(2:00 Rest)

• 15 Burpees To Plate
• 15 Plate Overhead Lunges
• 400m Run

(2:00 Rest)

• 15 Plate Ground to Overhead
• 400m Run
• 15 Burpees To Plate
  

Thrusters 5-4-3-2-2-2
You choose:

1. From the rack
   
2. From the floor with power clean
3. From the floor with squat clean
   

Then AMRAP 7

• 7 Toes TO Bar
  
• 11 Wall Balls

Deck of Cards

• KB SDHP
  
• V-ups
• KB Swings
• Foot Elevated Glute Bridges

Jokers: 1 min Bike & 1 min Row

A1. Dumbbell Walking Lunges, 4 sets of 8/side, building
A2. Strict Toes to Bar, 4 sets of 8-10
A3. Barbell Curl, 4 sets of 10, building
A4. Single Arm Tricep Kickback, 4 sets of 10-12/side



15 minute AMRAP:

• 5 Pull Ups
  
• 10 Alternating Dumbbell Snatch (50/35)
• 30 Double Unders
  

Push Press

• 5 sets of 5, building
  

3 sets of 10

• Shrugs
  
• Dips
• Hang Barbell High Pull
  
  

21-15-9 reps for time:

• Top to Top Box Jumps
  
• Knees to Elbow
  
  

AMRAP 20

• 11 Burpee Plate Snatch 35/25
  
• 9 B.P. Zercher Squats 35/25
• 7 Squat Thrust to Plate Hops
•  Run 100m - 200m -300m - 400m-....

5 Rounds x AMRAP 4:

• 30/20 Calorie Bike
  
• 30 x 10-Meter Shuttle Runs
• Max Toes to Bar
  

Rest 4 Minutes Between Rounds

Back Squat

• Build to a 7 rep max

Partner Conditioning: 12 rounds for time

• 10 Single Arm Thrusters (50/35)
• 10 Burpees Over Dumbbell

Note: alternate full rounds with your partner. 

Tempo Bench Press

• 4x10-12 (31X1) building

Tempo Bent-Over Rows

• 4x10-12 (31X1) building

Hollow Body Holds

• 4 sets of Max Hold

4 x AMRAP: 4

• 4 Pull-ups
• 8 Alternating Dumbell Snatches
• 12/9 calorie Row/Bike

1-min Rest
Pick up where you left off each round

Skill Work: Power Cleans light reps 15 minutes

AMRAP 6:

• 12 power cleans
  
• 21 squats
  

♀ 125 lb ♂ 185 lb

Teams of 3 for 15 minutes.  Person 1 does the following:  

• 3 shuttle run
  
• 3 wall ball
• 3 burgers
• 3 shuttle back 
  

Person 2

• maintains a plank. 
  

Person 3

• rests. 
  

Build to a heavy 1 rep Press: Shoulder or Bench

For Time:

• 10-10-10-10 Press: Shoulder or Bench
  
• 10-10-10-10 Hollow Rocks
• 200m Run/250m Row
  

For Quality: 3x10

• Reverse Dumbbell Flys
  
• Front Dumbbell Raise
  
• Shoulder Shrugs