A: After a good warm up, run 1000m at a moderate to hard effort.

B: 4 minutes on 4 minutes off x 4

Row 500m

Lunge 80 feet with one DB 50/35 held on your back

AMRAP burpees over the DBs

*Score is total burpees

C: Run a cool down 1km

D: 15 minutes dedicated to improving mobility.

24 min AMRAP!

60/50 cal row
30 snatches 185/125lbs
60/50 cal row
30 BM

60/50 cal row
30 C&J 185/125lbs
60/50 cal row
30 BM

For time, 2 rounds of: 

100 DU
25 deadlifts 135/95
25 push ups
50 DU
10 thrusters
2 legless rope climbs 

On the 11 minutes x 3

Row 800m/700m

40 GHD sit-ups

40 WBs

* Score is total rest

On the 6 minutes x 6

4 Backsquats at 80%

8 Seated High Box Jumps

12 Flat bench DB chest press

6:00 mins on 3 mins off x 3

Buy in each round with a 400m run

With the remaining time, AMRAP
20 lunge steps with 50/35 DBs in front rack
15 C2Bs
5 Wall Walks

Score is total reps done in your AMRAPs.

1:30 mins on 1:30 min off x 10
AMRAP and pick up where you left off.

12 DB snatch 70lbs/50lbs

6 Burpee Box Jump Overs 24"/20"
12 T2Bs

6 BBJO 24"/20"
*Score is total reps on each AMRAP

A: After a good warm up, run 800m at a moderate to hard effort.

B: 8 minutes on 4 minutes off x 4

500m run

240 feet of Farmer Carry 32kgs/24kgs KBs

120 feet of burpee broad jumps
AMRAP row cals with the remaining time

C: 15 minutes dedicated to improving mobility.

With a partner for time:
3:00 mins on 60 sec off until...

The completion of 100 Double Arm Hang Snatch ( 2xDumbell 50/35)!
 
However at the start of each 3:00 minute window you must both buy in with:

50 DU simultaneously
200m run togteher
10 synchro burpees

After the buy-in, only one athlete works on the AMRAP for the entire round while the other athlete rests and tracks the reps.

For time:
3 Rounds of
14 DB Thrusters and 7 BM

Rest 3 minutes

3 Rounds of
16 DB Front rack lunges and 8 SHSPU

Rest 3 minutes

3 rounds of
20 DB Deadlifts and 80 feet of HW

Every 8 minutes x 4

800m/650m row
20 burpees over the rower

20 KBS 24/kgs16kgs

On the 6 minutes x 6
5 back squats at 75%

4 broad jumps

3 rope climbs (2 legless)

5:30 mins 2:30 rest x 4
AMRAP and pick up where you left off.
50/45 cal row
25 WB
25 DB snatch 50/35
25 T2Bs

1 min on 1 min off x 17
5 Burpees over the bar
4 Power snatch 135/95
3 RMU
*AMRAP and pick up where you left off.

A: On the 10 minutes x 6
400m run

20 WBs

400/300m row

20 burpees

40 feet of lunges with 50/35lbs DBs in front rack.

*Score your cumulative times from rounds 2,4 and 6 only.

B: 15 minutes dedicated to improving mobility

6 rounds of 2 minutes
Switch with your partner every round.

Every two minutes buy-in with:
12 T2Bs and
10 Burpees over the rower

With the remaining time until the two-minute mark row as many calories as possible!

Score is total calories for each team!

3 Rounds of :
48 DU
12 FS 135/95
24 GHD sit-ups

Rest 4 mins

3 rounds of:
12 shuttle runs
12 Hang power cleans at 135/95.
6 Wall Walks

A: Death By Cardio
EMOM switch stations. The fourth minute will be rest.
Each time you complete the round add one cal/rep to each station.
The ultimate goal is to finish the round of 20/20/20!

1. 10/8 on the bike/ski/rower

2. Burpees

3.Thrusters 75/55

4. Rest

On the 6 minutes x 6
5 back squats at 70%

4 broad jumps

3 rope climbs (2 legless)

5 mins on 2:30 mins off x 4
AMARP and pick up where you left off.
30 BJO 24"/20"
15 T2Bs
20 DB front rack lunges 50/35lbs
10 SHSPU