45 minutes

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

12 min Warm-up Progressions (5 round warm-up)

• 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
• 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
• 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
• 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

• 7 x Toes-to-bar
• 7 x Deadlifts (225/155)
• 14 x Weighted Lunges (2 x 35/25 kb)
• 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

• 3 x slow knees-to-waist
• 3 x light deadlifts (135 / 95)
• 6 x bodyweight lunges
• 10 x plate step ups

12 min Warm-up

• 5 cal AB Warm-Up Paces
• 3 hang clean. (45/35 -> workout weight)
• 3 front squats.
• 3 presses

20-min AMRAP

• 12/10 cal Assault bike
• 3 Squat Cleans. (135/95)
• 3 Push Press

10 min Recovery

• 4 cal Assault Bike (between a 30 – 50 rpm pace)
• 3 training bar back squat
• 3 training bar strict press

Metcon

42 min EMOM (10 second transition)

• C2 Bike. 12 cal
• Air Runner. 10 cal
• C2 Rower. 12 cal
• Push-ups. 15
• C2 Ski Erg 12 cal
• Clusters. 5 (squat clean thruster)

Increase or decrease reps as needed

Metcon

For Time (45min Cap)

In Teams of 4 complete 1776 combined total reps of the following

• Pull-ups
• Push-Ups
• Sit-ups
• GHD Sit-ups
• Toes-to-bar
• Ball Slams (30/20)
• Wall Balls (20/14)
• Box Jumps (24″/20″
• Rowing (Cals)
• Burpees
• DB Push Press (45s/30s)

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

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

Metcon

Diamond Dave’s 15 Minute Core Workout

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

30 minutes of Cycling.

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

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