AMRAP 12 Minutes:

no use of racks

7 Presses 135/95 (taken from floor),

14 Pull-ups,

21 Front Rack Lunges 135/95



For Total Time (one running clock, many individual running and stopping clocks)

Round 1: Row 500m, accumulate paralette Tuck Sit (h-Sit) time to equal

Round 2: Row 750m, accumulate H-hang (Tuck sit hang) time to equal

Round 3: Row 1km, accumulate time in a handstand equal


Wednesday: GET IT.

Squat Clean for Max 5


Thursday: Scale it!


For Time: 30-25-20-15-10-5

GHD Sit-ups

Back Extensions

Knees to Elbows

Stiff-legged Deadlifts (95/65)



Run Version:

For Time:

50 Doubles,

Run 400m,

21 Ring Dips,

Run 800m,

21 Ring Dips,

400m Run,

50 Doubles


** Non-Run Version*** Bike 300m (Damper 1), Bike 600m (Damper 7), 21 Ring Dips, Bike 1600 (Damper 1), 21 Ring Dips, Bike 600m (Damper 7, Bike 300m (Damper 1)



For Time WIth a Buddy: For Max Rounds

3 Wall Ball Shots 30/20,

5 SDLHP 95/65,

21 Mountain Climbers,

trade rounds for 3 minutes, rest 1 minute, repeat 5 Rounds total