50 cal row
50 wall ball
40 cal row
40 pull up
30 cal row
30 t2b
20 cal row
20 ring dip
10 cal row
10 push up

TC: 20min

Max hold

10, 8, 6, 4, 2, 4, 6, 8, 10 reps of Shoulder press

Complete as many rounds as possible in 10 minutes of

• 5 power snatches
• 5 box jumps

♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(15)
WRK for 15:00 mins
50 body builders
50 sit ups
50 db s/a hang to overhead
400m run

Finisher
1:00 plank
1:00 quad stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(20)
WRK 8:00 Rest 4:00 WRK 8:00
24 hvy jump rope/jump rope/du's
12 reverse lunge w/curl or dumbbell step ups
6 overhead tricep extensions
3 renegade row(push up +row left +row right)

Finisher
100 flutter kicks
1:00 samson stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(12)
Complete as many rounds as possible in 12:00 mins
12 squats
8 v-ups
4 shuttle drops (5 yard suicide plus body builder)

Finisher
50 knee tap crunch
1:00 pigeon stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

RECVR(45)
walk, run, bike, jog, do something active pre or post 🦃.

Finisher
50 round the world
1:00 butter fly stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(24)
On the 3:00 x8 rounds
3 devils press(choose dumbbell weight)
27 heavy jump rope/jump rope
100m run

Finisher
50 russian twist
1:00 quad stretch

3 rm one in the bag