6 min on, 2 min off for 5 sets:
40/30 cal row, ski or bike
20 med ball cleans 9/6 kg
10 pull ups
8 push jerks 35/25 kg

As many rounds and reps as possible in 20 minutes of

• 5 L pull-ups
• 10 dumbbell bench presses
• 150-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

POWER CLEAN LADDER

3x 70%
2x 75%
1x 80%

3x 75%
2x 80%
1x 85%

Every 2min

30 rounds
For time

3 burpee DL
2 Devils press
1 push up
2x 10m shuffle run

DB @ 2x 15/22.5kg

Time cap 37min

For time

• 1 GHD sit-up
• 4 legless rope climbs, 15 feet
• 800-meter run
• 30 GHD sit-ups
• 3 legless rope climbs
• 400-meter run
• 20 GHD sit-ups
• 2 legless rope climbs
• 200-meter run

EMOM x 15 mins
Min 1: 15/12 Machine Cals
Min 2: 12-15 Plate GTOH @20/15
Min 3: 8-10 Up-Down
Min 4: 10 KB DL + 10 KB Swing @24/16
Min 5: Rest

EMOM x 15 mins
Min 1: 15/12 Machine Cals
Min 2: 12-15 Plate Sit Up
Min 3: 30-50 DU
Min 4: 5x (1 KB Goblet Squat + 1/1 KB Reverse Lunges)
Min 5: Rest

For time

• 2 wall walks

• 2 deadlifts

• run 200 m

• 20 jump squats

For time

• 1,600-meter run
• 300-foot handstand walk

• 24 power snatches

• ♀ 125 lb

• ♂ 185 lb

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
30 s hollow hold

rest 4 minutes

8 min amrap:
500 m ski
10 push ups
30 s arch hold

rest 4 minutes

8 min amrap:
2 min run or bike
30 s passive hang
30 s plank hold

hip & spine mobility

kneeling unilateral KB front rack hold rotations 3x8/8

triset, 5x

5/5 renegade row
5/5 straight leg raises
5/5 teapot (w. DB)

unilateral KB RDL 3x8/8 contralateral hold