3 sets
6min of work 2min of rest
Set 1
18 cal Bike
15 Alt DB Snatches 50/35
12 T2B
9 Burpee Box Jump 20″
Set 2
15 cal Bike
12 Alt DB Snatches 50/35
9 T2B
6 Burpee Box Jump 24″/20″
Set 3
12 cal Bike
9 Alt DB Snatches 50/35
6 T2B
3 Burpee Box Jump 30″/24″
22min AMRAP
30 RKBS
30 Single Arm DB Push Press
30 Cal Row
30 Russian Twists (Weighted)
5 Rounds for time
400m run
50 Dubz
30 wall balls 20/14
A) 2-4-6-8-10 of:
DB OH LUNGE
Box Jump Overs
V-Ups
– Rest 3:00 –
B) 2-4-6-8-10 of:
DB Snatch
Burpee Over DB
V-Ups
– Rest 3:00 –
C) 2-4-6-8-10 of:
DB Front Rack Lunge
Box Jump Overs
V-Ups
4 Sets (6′ on / 1′ off)
Every 90sec perform a movement
Set 1: 12 reps @ 95/65
• P. Clean
• S2OH
• Front Squat
• Clean & Jerk
* remaining time after each movement max sit ups
Set 2: 9 reps @ 135/95
• P. Clean
• S2OH
• Front Squat
• Clean & Jerk
* remaining time after each movement max sit ups
Set 3: 6 reps @ 155/105
• P. Clean
• S2OH
• Front Squat
• Clean & Jerk
* remaining time after each movement max sit ups
Set 4: 3 reps @ 185/115
• P. Clean
• S2OH
• Front Squat
• Clean & Jerk
* remaining time after each movement max sit ups
4 Rounds
20 Single arm DB Thrusters 50/35
15 Burpees
400m run
For Time:
100 pullups
100 pushups
100 situps
100 air squats
50-40-30-20-10
•sit ups
•Dubz
•SDHP
4 Sets (2′ on / 2′ off)
A) 250m Row
10 Wall Balls
*** Max Squat Cleans (135/95) in remaining time ***
B) 250m Row
10 Box Jumps
** Max P. Snatches (135/95) in remaining time ***
Tactical Thursday
4 rounds
40 lunges
30 Russian KBS 32/24
20 Dips/HR Push ups
100m run
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