Weighted Pull-up
Build to a Heavy Set of 3

Weighted Strict Ring Dip
Build to a Heavy Set of 3

“Up & Under”
AMRAP 14
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
…
[Climb By 3 Reps Each Round]

or

AMRAP 14
10 Renegade Rows (50’s/35’s)
200 Meter Run

Emom 5 building unbroken, for 6 sets
“Big Clean Complex”
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

• The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

Swinging Annie

50-40-30-20-10 reps of:

Kettlebell Swings 53/35 pounds

Sit-ups

Double Unders

“Speed Demon”
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

“Dead Meat”
For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)

“Never Forget”
For Time:
Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

Barbell Club

Bench Focus

Conditioning

“Double Agent”
3 Rounds For Time
800 Meter Run
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs 24/20