PERFORMANCE
AMRAP x 16 MINUTES
100m Run / ½ Stairs
5 Shoulder to Overhead @85/60kg
200m Run / ½ Stairs
10 Shoulder To Overhead @70/47.5kg
400m Run / 1 Stairs
15 Shoulder To Overhead @60/42.5kg
600m Run / 1+½ Stairs
20 Shoulder To Overhead @42.5/30
800m Run / 2 Stairs
25 Shoulder to Overhead @30/20kg

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FITNESS
AMRAP x 16 MINUTES
100m Run / ½ Stairs
5 Shoulder to Overhead @challenging
200m Run / ½ Stairs
10 Shoulder To Overhead @moderate
400m Run / 1 Stairs
15 Shoulder To Overhead @moderate
600m Run / 1+½ Stairs
20 Shoulder To Overhead @light
800m Run / 2 Stairs
25 Shoulder to Overhead @light

• If you finish the final round, restart with the workout, but keeping the bar on the lightest weight for all rounds.
• RPE 7
• Video: https://vimeo.com/848310553?share=copy

4 ROUNDS FOR TIME
300m Run / 1 x Stairs
12/10 Cal Bike/Row/Ski
15 Pull-Ups

• Cap 16:00
• Scale pull-ups today with jumping pull-ups

WORKOUT (Performance)
AMRAP x 10 MINUTES
5 Hang Power Cleans @70/47.5kg
10 Kipping Pull-Ups
30 Double Unders*
*Increase by 15 reps each round. 30-45-60-and so on...

WORKOUT (Fitness)
AMRAP x 10 MINUTES
5 Hang Power Cleans @52.5/35kg
10 Ring Rows
30 Double Unders / Single Unders
*Increase by 15 reps each round. 30-45-60-and so on...

Daily video: https://vimeo.com/784467610

WORKOUT (P)
4 ROUNDS FOR TIME
30 Russian KB Swing @32/24kg
25 Burpees to Target
20 Hand Release Push-Ups

WORKOUT (F)
4 ROUNDS FOR TIME
30 Russian KB Swing @24/16kg
25 Burpees to Target
20 Push-Ups

• 16:00 Cap

Daily video: https://vimeo.com/784468081

PERFORMANCE
EMOM x 12 MINUTES
MIN 1 - 5 Burpees + 3 Shoulder to Overhead @60/42,5kg
MIN 2 - 5 Burpees + 4 Shoulder to Overhead
MIN 3 - 5 Burpees + 5 Shoulder to Overhead
And so on...

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FITNESS
EMOM x 12 MINUTES
MIN 1 - 3 Burpees + 3 Shoulder to Overhead @ light/moderate
MIN 2 - 3 Burpees + 4 Shoulder to Overhead
MIN 3 - 3 Burpees+ 5 Shoulder to Overhead

• Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
• RPE 8-10
• Video: https://vimeo.com/822900497?share=copy

Split Jerk
3x2 (80-90%)
- Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

AMRAP x 6 MINUTES
20/15 Cal Bike/Row/Ski
20 Total Plate Halo Chop @20/15kg
20 Walking Alt. Lunges

-Rest 1:00-

AMRAP x 4 MINUTES
15/12 Cal Bike/Row/Ski
15 Total Plate Halo Chop @20/15kg

-Rest 1:00-

AMRAP x 2 MINUTES
AMRAP Cal Bike/Row/Ski

• RPE 7

AMRAP x 18 MINUTES
400m Run / 1½ x Stairs
20 Push-Ups / Incline Push-Ups
200m Run / 1 x Stairs
20 Walking Lunges

• RPE 7
• Optional Weight Vest for different challenge
• Video: https://vimeo.com/877588379?share=copy

Squat
5x5

Build to a Moderate weight and hold the same weight across all 5 sets.

Your choice today;
Back Squat
Front Squat
Overhead Squat

DEAR DOLLY (PERFORMANCE)

FOR TIME
100 Thrusters (42,5/30kg)
80 Chest to Bar Pull-Up
40 Strict Handstand Push-Ups

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DEAR DOLLY (FITNESS)

FOR TIME
80 Thrusters (Lightish)
80 Jumping Pull-Ups
40 Hand Release Push-Ups or Incline Push-Ups

• Partition reps and movements as needed.
• RPE: 8
• Time Cap: 20:00
• Video: https://vimeo.com/924882541?share=copy