For Time

• 250m Row
• 50 sit-ups
• 500m Row
• 30 Sit-ups
• 1000m Row
• 20 sit-ups

Optional Strength: Deadlift

• Deadlift Warm Up
• 1 x 5 workset

3 rounds for time

• 500m row
• 12 bodyweight deadlifts
• 21 box jumps/step-ups (20″ box)

Off CrossFit® main site.

For Time

• 1000m Ski
• 50m Heavy Ball Carry (150/80)
• 2000m Row
• 50m Heavy Ball Carry (150/80)
• 4000m C2 Bike Erg

18-min AMRAP

• 10 x Goblet Squats (53/35 KB)
• 10 x 1 arm alt American KB Swings
• 10 x Box Jumps/Step Overs

10min AMRAP Bonus Core Work

• 50 Sit-ups
• 40 Twists
• 30 Flodder kicks
• 20 Wipers
• 10 V-ups

1, 2, 3, 4, 5, 4, 3, 2, 1 For Time (16 min cap)

• Deadlifts (315 / 185)
• Bar Facing Burpees
• Wall Walks

For Time

• 20 Cal Assault Bike
• 20 Clean and Jerks (135/95)
• 20 Cal Assault Bike
  

10 Min Core AMRAP (Optional)

• 50 Sit-ups
• 40 Russian Twists
• 30 Scissor Kicks
• 20 Wipers
• 10 V-Ups

The Gripper

12 min warm-up

• Dynamic Stretching
  • low back
  • hamstring
  • Wrists for cleans
• Squat Holds,
• Rowing
• squat cleans (empty bar to workload)
• high pulls (empty bar to workload)

4 rounds for Time (20min cap)

• 16 Hang Squat Cleans (95/65)
• 16 Cal Row
• 16 Sumo-deadlift High-Pulls (95/65)
• 16 Cal Row

10 min AMRAP Cool Down

• 3 – 5 cal light rowing
• 5 – 8 air squats
• 5 – 8 training bar hang high-pulls.

12 min warm-up

• 3 – 10 presses – push press ( bar to workload)
• 3 – 10 toe touches to workload swings
• Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

• 10 Push Press (115/75)
• 10 Kettlebell Swings (53/35)
• 10 box jumps/step-ups (24/20)

10 min Cool Down

• 5 x training bar presses
• 10 toe touches
• 1 mInute of walking

3 rounds for Time

• 40 Cal Assault Bike
• 30 Med-Ball Over Shoulder (80/50)
• 50 box step-ups (20″ box)

20 Minute Alt EMOM

• Min 1 – 12 x Front Squat
• Min 2 – 12 x Push Press
• Min 3 – 12 x Thruster
• Min 4 – 200m Run
• Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.