Complete 4 Rounds for Time:

Run 400 meters

10 Push-ups

6 Squat Snatch (95/65)


*Rest 5 Minutes


Row 4 Minutes for Max Distance

15 Minutes of Handstand Walk Practice




20 Minute AMRAP:

10 Wall Ball Shots(20/14)

20 Sit Ups

30 Kettlebell Swings (50/35)

40 Lunge Steps

50 Double Unders


8 Minute EMOM
1 Power Clean + 2 Split Jerks
*Up to 80% of 1RM Power Clean



Complete 5 Rounds for Time:
5 Power Cleans (155/105)
200 Meter Sprint

Back Squat 5×3
Build up to 70%

*These should be lighter than the last few weeks.



10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
Knees to Elbows



Every 30 Seconds for 4 Minutes:

1 Ring Muscle-up OR

2 Strict Pull-ups + 2 Strict Ring Dips


Complete for Time:

100 meter Farmer Carry (40/30)

20 Pull-ups

30 Slam Balls (30/20)

40 Box Jumps (24/20)

50 Kettlebell Swings (50/35)

40 Box Jumps 

30 Slam Balls 

20 Pull-ups

100m Farmer Carry