A. In 15 mins:
Bench 5 x 5 @ 75%
+5 strict ring dips between sets

B. For Time, Ladder Couplet:
50-40-30-20-10
Barbell Curls
10-20-30-40-50
Kettlebell swings (50/35#)

A. 6 x 5 Deadlift
Option 1 – Start @ 65%, add 5% after each set
Option 2 – Commit to weight @ 80-90% across all sets

B. 4 RFT:
10 Deadlift (225/155#)
10 C2B Pull Ups
400m Run

C. 3 RFT:
15 Med Ball Sit Ups
:30s Hollow hold

A. 6 x 5 Back Squat
Increase weight each round
10-15 GHD hip extension during rest

B. 12 min AMRAP:
10 DB Hang Power Clean
10 DB Stationary Lunges
10 Burpee Box Jumps

C. For Time:
:30s on, :30s off
100 V Ups

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A. 6 x 10 Strict Press
Increase weight each round

B. For Time:
27-21-15-9
Calories on Assault Bike/Rower
Alternating DB Snatch (50/30#)

C. 5 Rounds for Quality:
:30s Med Ball Sit Ups
:30s Med Ball Russian Twists
1 min rest between rounds

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A. 6 x 3 Thrusters
Increase weight each round

B. “Jackie”
For Time:
1000m Row
50 Thrusters (45/35#)
30 Pull Ups

C. 5 Rounds for Quality:
20 Leg Tucks
:30s elbow Plank each side (front, left, right)

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A. 20 min AMRAP w/partner:
Athlete 1 – 200m Run
Athlete 2 – DB Man Makers
Athletes alternate rounds after completion of run, score = number of Man Makers

B. For Time:
20 Dragonflies
20 Mountain Climbers
20 Med Ball Russian Twists

A. 3 RFT:
15 Sumo Deadlift High Pulls (75/55#)
10 Pull Ups
600m Run

B. 3 Rounds for Quality:
20 GHDs
20 Hip Extensions