4 Rounds
15 Front Squat
12 Strict Ring Dips
MCx: 95/65
MAx: 75/55, jumping, or 6-8 with a band
MVx: 65/45, bench or box dips
GOALS + GUIDANCE: Choose a light […]
AMRAP 20
300m Row
10 Deadlifts
50 Double Unders
MCx: 185/135
MAx: 155/105, 15 attempts
MVx: 200m, 95/65, 50 singles
GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! Hold your typical 500m split pace for the 300 meter row, and break up your deadlifts early […]
EMOM8
Hang Squat Clean
Low Hang Squat Clean
Squat Clean
at RPE 6-7.5/10
GOALS + GUIDANCE: Stay at a moderate-heavy weight for all 8 minutes or build up to the 6.5-7 effort. Start the first rep at your hips, the second from above the knee and eventually from the floor. Aim for consistent contact […]
02.16-02.22.2026
6 x on the 3 Minute
400m Run
Max Eye-Height Swings
MCx: 70/53
MAx: 53/35
MVx: 300m, 35/26
GOALS + GUIDANCE: Run at a moderate pace completing the meters in about 2 minutes. In the remaining time complete as many swings as you can, breathing at the top of every movement. Try to break the swings only once, target […]
BACK SQUATS
5 x 3, across at 70%
Rest 2:00 Between Sets