Carries

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 6 lunges

10 Rounds

• 250m Rowing
• 12 Ring Rows
• 12-meter Trap Bar Farmers Carry

100 Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 30 second hold
• Strict Press Warm-up (2 rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as an E3MOM)

• 1 – Strict Press
• 3 – Push Press
• 5 – Push Jerk

Pick a Starting weight and add each round

8 minutes (partners – you go, I go)

• Double Waiter Carry Down (35s/25s) DBs or KBs
• Walking Lunges Back

100 Sit-ups

3 rds

• 2 inch worms
• 5 Air Squats
• 5 Scap Pulls
• 5, 5, 3 deadlifts (135, 135, 185)
• 5 Wall Balls

For Time (30 minute cap)

• 10 “Rope Climb” combos
  • 1 Pull up
  • 1 toes-to-bar
  • 1 air squat
• 25 Deadlifts. (185/130)
• 50 Wall Balls (20/14)
• 3 down-and-backs (half-court) farmers carry (53/35)
• 50 Wall Balls
• 25 Deadlifts
• 10 “Rope Climb Compos”
  • 1 pull-up
  • 1 toes-to-bar
  • 1 air squat

10 min Warm Up

As a Group

• 100 Med-Ball Over Shoulder (100/80)

5 Rounds for Time

• 2 Wall Walks
• 10 Sit-ups
• 1 Med-Ball Bear Hug Down and Overhead Back (80/50)
• 10 Sit-Ups

Finisher (if time permits)

• 3 x 5 Ballistic Crunches – (use hip thrust platform to throw med-ball)

10 min Warm-Up

Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

• 2 Back Squats (115/80)
• 1 Back Rack Thruster

20 1/2 Court Down and Backs

• KB/DB Farmers Carry Down (53s/35s)
• KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

• 50 reps of KB/DB lunges (53/35)
• 50 KB/DB Sumo Deadlift High pulls (53/35)

10-minute Set-up/Warm-Up

8 Minute AMRAP (U go, I go)

• 1 x KB Clean and Jerk (53s/35s)
• 3 x Burpees
• 6 x Toes-to-Bar

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 x KB Farmers Carry Down and Back
• 3 x KB Thrusters
• 6 x KB Lunges

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 shuttle run Down and Back
• 3 KB Front Squats (53s/35s)
• 6 KB Push-ups

10-minute warm-up set-up

For Time

• 60 Cal Row
• 5 rounds
  • 20 Wall Balls (20/14)
  • 1 x 25m KB- Farmers Carry (53s/35s)
• 60 Cal Row

10 min Set-up/warm-up

Deadlift

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 3
• 1 x 2
• 1 x 3

5 x 12

• Seated Rows
• Reverse Hypers

5 x 12

• Lat Pull Downs

10 min Set-up/warm-up

10 Rounds of E1.5MOM

• 1 x Snatch (140/95)
• 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

• 1 x 25m Med-Ball Bear Hug Carries (80/50)
• 8 x Med-Ball Shoulder-to-Overhead
• 20 x Single Unders Jump Rope or Plate Jumps

15 min Warm-up/Set-up

30 Min AMRAP (Teams of 3)

• Ski Erg
• 5 burpee pull-ups
• 7 clean and jerks (115/80)
• 9 Wall Balls (20/14)
• 1 25m Overhead Med-Ball Carry (80/50)

Rules

1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
4. A teammate cannot be passed.
5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

• 2 x 5 @ 135/95
• 1 x 5 @ 225/155
• 1 x 3 @ 275/190
• 1 x 3 @ 305/215
• 1 x 2 @ 335/235
• 1 x 5 @ 365/255

Scale weights accordingly