6 Rounds
3 DB Bench Complexes
6 DB Plank Rows

Rest 1:30

GOALS + GUIDANCE: 1 Complex = single arm right + single arm left + bench press. While one arm works, the other is holding in an extended position. Plank rows are 6 total reps. Choose a weight where you can keep the integrity of the plank. Go as […]

In Teams of 2
2000m Row
300 Double Unders
100 Deadlifts

1500m Row
250 Double Unders
70 Deadlifts

1000m Row
150 Double Unders
50 Deadlifts

MCx: 135/95, 185/135, 225/155

MAx: 115/75, 135/95, 185/135
MVx: 1500m, 1500m, 1000m, singles, 95/65, 115/75, 135/95

GOALS + GUIDANCE: Share the work with your buddy anyway you’d like. We suggest every 250-500m on the row, every “mess up” on the dubs […]

10-9-8-7-6-5-4-3-2-1
Pull Ups
Shoulder to Overhead

MCx: 135/95

MAx: banded, 95/65

MVx: ring rows, 65/45

GOALS + GUIDANCE: If you can, go unbroken for as long as possible on the pull ups. If you break the jerks, only break them once. Target 10 min (12 cap).

3 Sets
:60 Max Rep Toes to Bar
:60 Max Rep Hollow Rocks
:60 Rest

[…]

5 Rounds
15 Wall Balls
10 Lateral Burpees Over Bar
5 Hang Power Cleans

Rest 2:00

5 Rounds
15 Hang Power Cleans
10 Burpees
5 Wall Balls

MCx: 20/14, 135/95, 95/65

MAx: 14/10, 115/75, 75/55

MVx: 10/6, in+outs, 75/55, 55/35

GOALS + GUIDANCE: Complete all five rounds of the first triplet before resting two minutes and moving to the next. Go unbroken on the wall balls, stead […]

4 x AMRAP 3
17 KB Step up Overs
17 KB Sumo Deadlift High Pulls
17 Plank KB Drag Thru

Rest 1 Minute

MCx: 53/35

MAx: 35/26

MVx: 26/18

GOALS + GUIDANCE: With 1 kettlebell, complete the three movements as many times as possible in the three minute window. You’ll then rest one minute, and start the next round where you left […]