4mins/station :20sec rest

Box Jumps/Step Ups x10
Hanging Mountain Climbers (Fat grips strongly encouraged)

Battle Rope Waves (keep slack in the rope) x15
Lunge Hold (back knee 1 inch off floor; switch legs every round)

Curve 0.05
Extended Plank Hold

13min workout

16min

A1- SL DB RDL 5x 6/ then 6/

B1- Barbell Push Press 5x 2 (each rep is a controlled eccentric or else it's too heavy)
B2- Standing Broad Jump 5x 10 (jump back and forth)

3-3.5min rounds

20min

NOTE: For those of you participating in Benchmark, treat today as a warm up to the main event. DO NOT KILL YOURSELF, unless you feel as though you want to, in which case. Enjoy.

TGU
4 minute demo and skill work
7 minutes to build up to your heaviest TGU then keep working there for remaining minutes

11 minutes

---

Swapping with your partner back and forth with your partner, both partners always working

30:15 x 3 per, 30s transition between

1. renegade row - No Push up / Row
   (W:10#/ M:20#)

2. KB Swing / SKi
   
   (W:35# / M:55#)

3. Sprawl / Single skips

13.5 minute circuit

19 minutes

FINISHER

Abmat situps / burpees / tuck jumps

10/5/3
5-7 minute AMRAP
10 minutes

Start up(18)
foam roll lats and thoracic (upper back) (4)
hamstring stretch (2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 squat clean (bar)

clean pull + hang clean work up, but do not sacrifice form for load (7)

clean-work up to heavy(10)

Metcon(11)
30-20-10
kbs 53/35
ttb-mod as needed
then 400m run

Metcon-comp(11)
30/20/10
kbs 70/53
ghdsu
then 500m row

Finisher
2 min glute smash
2 min hamstring stretch
60 sec l hang/tuck

3 Hang Snatch + 1 Power Snatch = 1 set

4 sets of the 3+1 complex

Class Divides into 2 Teams
3 Rounds:
Station 1 – Sled Push. 20m 'light, 20m 'moderate', 20m 'heavy' each person.
Station 2 – Burpee. All working same time.
Rest 2:00 between each station change.

The two teams start on opposing stations. Station 2 has the goal of max reps during the time it takes station 1 to finish their sled pushes.

Score is total burpees over the three rounds.

Every 2 people get a sled, so team of 6 gets 3 sleds.

9 Dead Lifts (225/165)

50 Double-Unders/150 Single-Unders

40 Pull-Ups

30 KB Swings (53/35)

20 Push-Ups

10 Box Jumps

20 Push-Ups

30 Jump Squats

40 Wall Balls (20/14)

50 Double-Unders/150 Single-Unders

11 Dead Lifts (225/165)

Drake playlist on request.

You go, I go with a Partner. One partner works, one parter planks. Alternate each exercise, complete in any order as equipment is available

AMRAPretty

Ab wheel x 16
Curve x 0.16 (0.08 per partner)
V-Snaps x 16
Plank reach rotations L x 16
Plank reach rotations R x 16
Skier Alternating pulls x 16 per side

(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/3128/04a4b6655bd6dffa68a1cba0594803db.jpg)

18 minutes

A1 Push Up (Weighted / push up assistance band) 4 x 7
A2 DB Incline Bench 4 x 9 (elevate bench by 2 plates)
A3 Push Up (Weighted / push up assistance band) 4 x 7

ssw/

B1 TRX Face pull 4x10
B2 SA SL contralateral V-snap 4x5 per side

Partner 1 does all As while partner 2 does Bs. Then swap

4 min sets
20 minutes

Deadlift
Set1 - 5 reps @ 75-80%
Set2 - 3 reps @ 80-85%
Set3 - 1 rep @ 85-90%
Set4 - 5 reps @ 80-85%
Set5 - 3 reps @ 85-90%
Set6 - 1 rep @ 90+%
Rest 3min between sets