5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Assault Bike or Ski Erg
1d) Double Unders
1e) Hollow Rocks
*Score = total reps
L3: (45, 30)
L2: (35, 25) (Attempts)
L1: (35, 25 Russian Swings) (Singles Unders)
Alternate Metcon Options:
– Assault bike: Rowing for Calories or 25m shuttle sprints.
Front Squat Wave:
– Same Concept as Back Squat from last month
– 2nd Wave should be heavier than the first
– For example,
Set 1: 3 @135
Set 2: 2 @185
Set 3: 1 @225
Set 4: 3 @205
Set 5: 2 @245
Set 6: 1 @275 (15# off PR).
Beginners: Front Squat, 6 x 4 adding weight if form permits
10 Minutes
5 Squat Clean Thrusters (135, 95)
10 Burpee Pull-ups
Rx+:(5 Burpee Muscle-ups in place of Burpee Pull-ups)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees, No Pull-up)
*Spend 7:00 getting squat clean thrusters warm before starting the clock.
4 Rounds w/partner:
2 Rope Climbs
20 Front Rack Reverse Lunges (115, 75) (total reps)
20 Push-ups
1k Row
Rx+:(Legless RC)
L3: (95, 65)
L2: (10 BA Chin-ups per RC) (75, 55) (Box Push-ups)
L1: (10 Ring Rows per RC) (65, 35) (Box Push-ups)
*35:00 Cap. One person works at a time.
Alternate SCALING Options:
– Rowing: 800m Run or 100 Double Unders
– Rope Climbs: 20 Pull-ups Any Style each round
(Wide Stance)
– Reset on each rep
In a 4:00 Window:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)
Rest 3:00
For time:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
21 S20H (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Reps/Time
Farmer’s Carry Relay:
In Teams of 3 for 10:00 60s Max Unbroken Farmer Carry(70/53)
*Goal is to walk at least 100m in that 60s without putting weight down.
*Drop = team penatly of 7 Burpees for each athlete.
5 Rounds of:
200m Sprint or 20 Calorie Row
15 Power Snatch (75/55)
12 T2B
Rest 2:00
L3: (65/35)
L2: (55/25)
L1: (45/25)
Scaled option for Power Snatches: 15 Russian Swings(44/25)
