25 minutes

Optional: Deadlift

• Strength Warm Up
• 1 x 5 workset

24 min AMRAP

• 7 Push-ups
• 7 Thrusters (115/75)
• 7 Toes-to-Bar
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-ups
• 7 Lunges with Kettlebell.

4 rounds for time

• 400m Run
• 30 push press (65/45)
• 20 cal Row/Ski

Ski 2 rounds and Row 2 rounds

24-min AMRAP

• Run 250m
• 1 clean and 5 strict press (115/75)
• 5 Toes-to-bar

10min AMRAP Bonus Core Work

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

7 rounds of 2min work and 1 min rest

• : 30-sec max cal AB
• 3 squat cleans (165/105)
• Max burpee pull-ups for the remaining time

Score: Cals + burpee pull-ups

300 cal Row for Time (partner workout)

• While 1 partner is rowing the other is doing a round of:
  • 50m Overhead ball carry (80lb)
  • 1 round of DT at 95lb
    • 12 Deadlifts
    • 9 hang cleans
    • 6 push press
• Switch

1 min : 10 sec transition until reach 300 cal on each

• Assault Bike
• Ski Erg
• Air Runner
• C2 Rower
• Rest

Match the number of stations with athletes.

Death By Row

EMOM

• 1 cal
• 2 cal
• 3 cal
• 4 cal
• etc

Go until you cannot make the calorie count.

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

• Squat Clean and Jerk (125/75)
• 50′ Shuttle Run

Metcon

For Time 24 min time cap

• 150/120 cal Assault Bike or 190/150 cal C2 Bike
• 30 Back Squats (225/155)

Metcon

15 min 1 set of Bear Complex Every 45 Seconds

Bear Complex

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

increase weight throughout the workout

21, 15, 9 For Time

• Hang Clean and Jerk (95/65)
• Row