15 min to complete:
5x:
14 Single Arm Double DB Bench Press - Alt Arms
Right Into:
10-12 HSPU

13 min “AMRAP”:
20 Double DB Box Step Overs (35/50, 20/24)
20 Double DB Devil’s Press (35/50, 20/24)
20 Single DB Box Step Ups (35/50, 20/24)
20 Single DB Alt Arm Devils Press (35/50, 20/24)
20 BMU

Max Distance in Meters for 25 minutes on Rower, Bike or Skier*

*Every 5 minutes (including the start of the workout), stop and perform 20 push-ups + 30 Air Squats

20 min E2MOM:
3 Power Clean
2 Front Squat
1 Jerk

For Time:
21-15-9: Power Clean (Rx: 65/95, Comp: 95/135)
12-9-6 WW

6x:
7 DL
Right Into:
12 KB Sumo DL
1:30 Rest

12 min AMRAP:
5/5/5, 10/10/10, 15/15/15…
KBS 35/53 (Games: Double KB Snatch)
T2B
Pull Up

5-4-3-2-1 OHS

Nancy
5 RFT:
400m Run
15 OHS (65/95)

15 min Find 3 RM Front Squat

7 min AMRAP:
7 Double DB front squats (35/50)
3 BMU (Comp: 7 BMU)

15 EMOM:
5 DL As Heavy As Possible
15-30 DU

12 min for Quality
20 Shoulder Taps
12 Alt Leg SLDL with EBB
4 Inverted Burpees or 4 Candlesticks

18 min AMRAP:
15 KB Goblet Squat (35/53)
9 RMU
15 KBS (35/53)
50’ KB OH Walking Lunge ( 25’ R 25’ L)
50’ KB Front Rack Carry Walk ( 25’ R 25’ L)

For Time:
21-15-9
S2OH (Rx: 65/95, Comp: 95/135)
Pull Ups (Comp: C2B)

-4 min rest-

9-15-21:
S2OH (Rx: 65/95, Comp: 95/135)
T2B

For Quality:
5 min: Max Distance Push up position drag.

Squat Snatch: 8 min EMOM: 2 re-grip Squat Snatch

12 min AMRAP:
1 OHS (Rx: 85/125, Comp: 125/185)
10 Burpee Box Jump (BBJ) (20/24)
2 OHS
10 Burpee Box Jump (BBJ) (20/24)
3 OHS
10 Burpee Box Jump (BBJ) (20/24)

*Continue until time expires, adding 1 overhead squat each round!

Bench Press 5-5-3-3-3-1-1-1

13 min AMRAP:
50’ OH Walking Lunge 35/45 PLATE
12 Plate Jump Burpees

For Time:
50 T2B
40 SA Alt DB Snatch (35/50)
30 C2B
20 HSPU
10 Cleans (125/185)

5-7 min For Quality:
12 Push Up Position DB drags
12 DB Russian Twists
12 Hollow Rocks

For Time:
1600m Run
100 Box Step Ups (20/24)
1200m Run
75 Box Step Ups (20/24)
800m Run
50 Box Step Ups (20/24)
400m
25 Box Step Ups (20/24)

For Time: 5 rounds of Cindy
5 minutes to Establish a 1 RM DL

For Time: 5 rounds of Cindy

*One round of Cindy is:
5 Pull Ups (Scale: light band, rec pull)
10 Push Ups (knees, up to box)
15 Air Squats

20 min for Quality with Purpose:
1 SHSPU
1 Pull Over
1 SRD
:10 sec HS Hold
1 SPU (Comp: strict L pull up)

Add one rep & :10 seconds per round