EMOM 20:
Minute 1: 12 T2B
Minute 2: 12 Hang Power Cleans (52,5; 35kg)
Minute 3: 12 Push Press (52,5; 35kg)
Minute 4: 12 Box Jumps w. step down (24, 20)
Minute 5: 100 ft. Bear Crawl

15
Rest 60s.
12
Rest 45s.
9
Rest 30s.
6
Rest 15s
3

(Go UB, if possible)

1) 10-20 Box Jump
2) 4-8 Renegade Row

Run/Walk:

Walk/Jog 5min
Run 6min
Walk 3min
Run 5min
Walk 2.5min
Run 4min
Walk 2min
Run 3min
Walk 1.5min
Run 2min
Walk 1min
Run 1min
Walk 5min

(Hard, not all out)

5 RDS, AMRAP

60 sec on, 30sec off

KB snatch 24/16kg

Outdoor Fun 60-120min. Go out and play!

12min AMRAP
50 DUs
25 sit-ups
12 kb swings 24kg/16kg
10 OHS 45/30kg

MVMT Prep
Foam Roll Traps, Shoulder
Face Down Scorpion Kicks Alternating
Dowel Shoulder Mobility
Scap Pull-ups
Hamstring Floss / Hip Wave
Alternating Stiff Leg Kicks
Goodmornings

SOD: Wide leg hamstring

(10)

Benchmarking
warm up. 0.03 curve, 50m ski/row
Pick 1.
500m Row, 500m Ski, .25 Curve.

(7min)

Hey Emommy, can you come pick me up?

Minute 1: Floor Press (20/35lbs)
Minute 2: KB swings
Minute 3: Pullups ** START AT 5 climb +1
Minute 4: Thruster (20/35lbs) HEAVVVVY
Minute 5: Hollow Rocks

4 rounds
12 reps.. Add 2 every round thru. If you can't finish, -1 or 2 reps.

5th round... 40 sec on :20 sec off MAX REPS.

25min circuit

(30)

Score is highest completed round (in first 4) of each movement added together.

ROW-TERVALS VS SKI-TERVALS
8 min Rounds AMRAP

ROW OR SKI (AsFastAsPossible)
100m
150m
200m
300m (repeat 300m)

After completing distances complete :
10 CTB Jumping Pull Up (4 stations set up)
10/ Scissor Jumps
50/ Flutters

40min for quality

Person 1:

• Row 1000m

Person 2:

• 200m jog
• 15 Box step over
• 10 Push up
• 10 Ring row

Switch every time the row is completed. Keep heart rate low.