STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Deadlift

WORKOUT
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar
*Both heads of each DB must
touch the ground each time.

WORKOUT
EVERY 3:00 x 18 MINUTES...
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time
Remaining*
*No Additional Rest b/t Sets

FINISHER
3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks
-Rest 1:00 b/t Sets-

SKILL
EMOM x 10 MINUTES
MIn 1 - 2 Ring Pull-Ups + 2 Kip
Swings + 2 Hips to Ring
Min 2 - 3 Power Cleans (Building
from Moderate to Moderate-Heavy)

BENCHMARK WORKOUT
"UPPERCUT"
ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups*
Then in the remaining time...
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into...
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into...
AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
*3:00 Hard Cap on MU

STRENGTH
ON A 20:00 RUNNING CLOCK...
3-2-1-3-2-1
Back Squat*
*Wave loading...Each
corresponding set is heavier than
the first.

WORKOUT
8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs
(50/35)|(35/20)
10 DB Goblet Squats
12 Alt. DB Snatch

OPTIONAL COOL DOWN
FOR RECOVERY
1:00 Samson Stretch (R)
3:00 Saddle Pose
1:00 Samson Stretch (L)

SKILL
ON A 12:00 RUNNING CLOCK...
Find a Max Height Box Jump*
*Max one step into Jump. Step or
climb down mandatory.

WORKOUT
AMRAP x 15 MINUTES
9 Box Jump Overs (24/20)
6 Push Press (115/75)|(75/55)
200m Run

SKILL
EMOM x 15 MINUTES
MIn 1 - :40 Bar Muscle-Up Practice
MIn 2 - 5 Deadlift (Building)
Min 3 - Flow Stretching

WORKOUT
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike or Row

COOL DOWN
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy
Complex of…
2 Push Jerk + 1 Split Jerk*
*Bar can come from the rack or
floor.

WORKOUT
5 ROUNDS FOR TIME
500m Row
12 Push Jerks (155/105)|(115/75)

WORKOUT
AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing
(70/53)|(53/35)
5 Strict Chin-Ups

POST-WORKOUT STRENGTH
3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian
Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**
*KB held on same side as "back" leg
**Switch arms as needed
(Score is Weight)

STRENGTH
ON A 20:00 RUNNING CLOCK…
Establish a 1RM Power Snatch

Benchmark "Nancy"

5 Rounds for time
400 Meter Run
15 Overhead Squats 95/65

WORKOUT
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats
(135/95)|(95/65)

*Bar comes from the ground. GHDs
Optional if accustomed to the volume.
**Score is time including the first 2:00
rest. Subtract the reps completed as
seconds from the time. Do not add in the
second 2:00 rest.

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads + IT Bands
(No Measure)