Cross Training

Every 3 minute for 30 minutes

• 5 Dips or 10 Push-ups
• 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
• Max Distance on your Erg of Choice

12 min AMRAP

• 1 sled pull (pick the weight)
• 3 front squats ( 135/95)
• 3 push press (135/95)
• 1 sled pull
• 4 front squats
• 4 push press
• 1 sled pull
• 5 front squats
• 5 push press
• ….

Add 1 front squat and 1 push press per round

Every 4 minutes for 4 rounds

• 60 jump ropes or 40 plate step-ups
• 20/16 Cal AB Bike
• 10 alt 1 arm Dumbbell Snatches (50/35lb)

Deadlift Workout

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

10 Rounds For Time:

• 1 Partner Works
  • 5 Strictish Pull-ups/8 ring rows/ 12 lat pull-downs (100lb band)
  • 5 Cal Ski
• Other Partner Holds Med-Ball (80/50)

For Time:
4 rounds of:

• 12 Cal Ski-Erg
• 9 Toes-to-Bar
• 6 Devil Presses

Into 5 Rounds of:

• 200m Row
• 10 Push-ups

25 min AMRAP

• 800m Run
• 21 Sit-ups
• 12 KB Swings
• 9 Pull-ups

16 min AMRAP

• 1 RD Light DT (115/75)
  • 12 Deadlift
  • 9 hang cleans
  • 6 push press
• 15/12 Cal AB or 20/15 Cal C2 Bike

5 Rounds for time

• 200m Run
• 20 KB Push Press (2 x 35/35)
• 20 Cal C2 Bike

Squat Workout

• 2 x 5 (45/35
• 1 x 5. (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/125)
• 3 x 5 (225/155)

12 Min AMRAP

• 80/50lb Ball Carry (50m)
• 2 x Heavy Ball to Shoulder (150lb / 80lb)
• 20/16 Cal Assault Bike

You Pick It – must include Pull-Ups.