15min to find a heavy Cluster
Clean
Front Squat
Squat to Press
20min AMRAP
Alternate Rounds with Partner
5 Pull-ups
3 Burpees
1 Cluster 135/95
Alternating minutes for 4 Rds
15 GHD Sit-ups
15 Dragon Flies
30 Russian Twists 45/35
Rest
500/400m Row
50 Plate Ground to Overhead 45/35
500/400m Row
Use the same weight as last week or roughly 60-65%
Every 2minutes static
30-24-18-12-6
Single DB Thruster 50/35
Box Stepup 24/20 and 50/35
*15min Time Cap
At roughly 70-75% Static
Superset with 5 Ring Rows
Every 90seconds
3 Rounds of:
800m Run
Rest 2min
Sub is 1000/800m Row
2 Cleans plus one Lunge each leg
Every 2 Min Building
5 Rounds of: 3min Work/1min Rest
3 Hang Power Cleans 135/95
6 Back Rack Lunges
9 Toes to Bar, Ab Wheels or Situps
Pick up where you leave off. The bar can be on your back or front for lunges
2s are Front Squats
4s are Back Squat Same Weight
Every 90 seconds
Every 3minutes for 5 Rounds
30 Double Unders (50 singles)
20 KB Swings American 53/35
10 DB Push Press 50s/35
RX+ HSPUs
Toes To Bar Skill Work
12 min AMRAP
10 Toes To Bar
20 Alt. Db Snatches (50/35)
400 m row
100x Bear Complex with a partner
(Every two reps switch)
*every ten reps 10x box jumps (split) 20″
Bear Complex: 115/85
1x power clean
1x front squat
1x push press
1x back squat
1x push press
(Rx+ 135/95)
All sets at 60-65% every 90sec
Superset with a 20sec Wall Plank or Handstand Hold
In a 5min window
9-15-21
Row, Bike Cals or Burpees
Wall Balls
*Rest 5 min
21-15-9
Row, Bike Cals or Burpees
Wall Balls
Choose any two
Every Min Alternating for 4 Rounds
15 GHD Situps
15 Dragon Flies
15 Weighted Side Bends each
Rest
10-8-6-4-2
Devils Press 50s/35s
DB Box Step Overs 20″
