Pull-ups

10 min Warm Up

For Time

• 50 Pull-Ups
• 50 Snatches 95/65
• 50 Cal Assault Bike

Segment as needed

Basketball

5 min Warm-Up

21, 15, 9

• Air Runner
• Wall Balls (20/14)
• Pull-ups

Rest for 5 minutes, then repeat.

Pick up Basketball

5 min warm-up

Cindy – 20 min AMRAP

• 5 pull-ups or bent-over barbell rows
• 10 push-ups
• 15 Air Squats

5 min Rest

Deadlift Session

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

15-min Warm-up

For Time (15 min cap)

5 Rounds of:

• 10 Thrusters (95/65)
• 10 Chest-To-Bar Pull-Ups

1-minute Rest

5 Rounds of:

• 7 Thrusters (135/95)
• 7 Muscle-Ups

Scaled:
Weights 45/65 and 65/95
Jumping Chest-to-Bar Pull-Ups and Chin-Over-Bar Pull-ups

10-Min EMOM

• Odd Min: 10 Burpees
• Even Min: 5 Burpees

5-min Rest

21 – 15 – 9 For time (10 min Cap)

• Wall Ball (20/14)
• Push-Ups
• Pull-ups

Finisher

• 20 heavy Ball Over Shoulder (100/80)
• 40 Toe-to-Bar

Break up as you wish.

8 Rounds E1.5MOM

• 1 Snatch (increasing weight)
• Accumulate a total of 60 pull-ups during the time.

As a Team, Complete 3 Rounds For Time

round 1: 30 reps / Athlete
round 2: 20 reps / Athlete
round 3: 10 reps / Athlete

• Ski Erg Cals
• Snatches (95/65)

Partition as needed
All athletes have to complete each round’s required reps/athlete.

10-minute Warm-Up

30 Min AMRAP

• 10 min: Max Cal Run
• 20 min – AMRAP
  • 15 cal AB / 20 cal C2 Bike
  • 8 lateral side-to-side ball slams (30/20lb)
  • 7 Pull-ups

Sport

A game that must not be named

and complete at some point. Break up as desired.

• 50 pull-up
• 100 push-ups
• 150 Air Squats

10-minute Warm-up/Set-up

E5MOM for 25 minutes

• 15 cal Assault Bike or 200m Run
• 1 Round of DT with 80lb Sandbag
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Presses
• 1 Round of Cindy
  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Air Squats

8 min AMRAP Warm-up

• 5 Pull-ups
• 7 Push-ups
• 10 Lunges

5 min Transition

30-20-10 For Time

• Rowing Cals
• Box Step-ups (20″)
• Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)