Team Version
In Teams of 3, For Time (30 Minute Cap):
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike

or

Conditioning (Individual Version)
For Time:
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 Calorie Assault Bike

EMOM- 4 Rounds
Min 1- 15/10 cal Row
Min 2- 15 T2B
Min 3- 15 Box jump overs w/ full extension 24/20”
Min 4- 15 Heavy Wall Ball (choose heavier than your norm)
Min 5- 20 Ab mat sit-ups

*Complete reps, rest remainder of time for each minute.
*Score is total reps across 4 rounds. As written =
80/75 each round.
*For these Box jump overs, be sure both feet get up on box, then reach Full Extension with legs before stepping/ jumping to the other side of box, can be box facing or lateral jumps.

Start up
stretch 4 mins

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

3rds(8)
8 lunge
6 hollow rocks
4 superman

Metcon/*Rx(18)
15 ttp/hkr/k2e/*ttb
30 db oh walking lunge(20/15-*35/25)
60 du/x3 singles(1 du=3 singles)
400m run
60 du/x3 singles(1 du=3 singles)
30 db oh walking lunge(20/15-*35/25)
15 ttp/hkr/k2e/*ttb

@23:00
3x5 bk squat-70-80 percent of 1rm

@38:00
barbell goat-snatch practice , jerk practice, barbell skills

@48:00
Finisher
30 scap pu
30 w raise(5 sec pause every 5 reps)
1 min sh distraction per
100 bicycles

Power Clean: 6 x 3 @70%, every 90s.

4 min AMRAP
Buy in: 1 min elbow plank
Then remainder time complete AMRAP
5 HRPU
10 Air squats
15 sit-ups
Then immediately into
2 min AMRAP
Wall Balls 20/14
-Rest 2 minutes-
4 min AMRAP
Buy in: 1 min chin over bar hold
Then remainder of time complete AMRAP
(Same as above)
Then immediately into
2 min AMRAP
Wall Balls 20/14
-Rest 2 minutes-
4 minute AMRAP
Buy in: 1 min Superman hold
Then remainder time complete AMRAP
(Same)
Then immediately into
2 minute AMRAP
WB 20/14

*Score is total reps
Accumulate buy in movement, break as needed, but complete the minute before starting AMRAP.
You may use grip of choice on chin over bar hold.

Partner WOD

3x10min AMRAP (3min rest)

A) Run 800m with MB
Then AMRAP of:
30 Wall Balls
30 Partner MB Situps

B) ”I Go, You Go”
6 KB Swings
5 Goblet Squats
4 Burpees

C) 20 Clapping Pushups
30 Box Jump Overs
40 Squats

In teams of 2

AMRAP 10 min

10 Wall Ball 8/10
10 Burpees

Toinen tekee molemmat liikkeet ja sitten vaihto

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 jing jangs
4 kbs
2 pull-ups

Metcon/*Rx(15)
"Helen"
3rds
400m run
21 kbs 53/35(mod as needed)
12 pull ups

@21:00
2rds
250m row
12 sdhp 53/35(mod as needed)
6 pull ups/c2b/*bmu

@30:00
200m run
10 rkbs 70/53
5 c2b/bmu/*mu

@36:00
work up to a hvy in the following complex in 10 mins:(courtesy cf greer)
1 dl
3 hang cleans
2 front sq
1 jerk

Finisher
30 w raise
30 band pull aparts
60 knee tap crunch
2 min chest opener
2 min samson stretch

3-5 rounds, rest as needed:

5 High Box Jump
5-10 Strict C2B
5-10 Strict HSPU
15-25 GHD Sit-Up

New Interval every 4th minute

2x

20/15 Cal. Row
+
A) 15/10 Cal. Assault Bike

B) 30m Sled Push
30m Farmers Carry

C) 15/10 Cal. SkiErg

D) 10 Wall Balls
5 Burpee Box Jump Overs