with a buddy
AMRAP 16
4 DB Cleans
6 Toes to Bar
24 Double Unders

MCx: 50/35
MAx: 35/20, knee or pike ups, 8 attempts
MVx: 25/15, v-up or leg lift, 30 singles

GOALS + GUIDANCE: For sixteen minutes, alternate rounds of the triplet with a partner who will be moving at […]

12 x on the 4 Minute
1. 400 Meter Run + 12/9 Cal Bike
2. 400 Meter Run + 30 Lunges
3. 400 Meter Run + 12/9 Cal Row
4. 400 Meter Run + 10 Sit to Stands
5. 400 Meter Run + 30 Wall Balls
6. 400 Meter Run + 100 Meter Farmer’s Carry

MCx: […]

EMOM 15
1 – 5 Weighted Pull Ups
2 – 15 DB Floor Press
3 – 30 Squats

MCx: 50/35
MAx: no weight and/or banded, 35/20
MVx: 10 ring rows, 25/15, 20 squats

GOALS + GUIDANCE: Sneaky little strength day! Minute one, choose a difficult pulling movement. If you can add weight to your pull up, […]

In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups

GOALS + GUIDANCE: Go ALL OUT when it’s your turn. There’s plenty of time to rest. If you’re a WICKED strong rower aim for 1:30-1:40 split. If rowing isn’t your jam, aim for a 1:45-1:55 split.