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 […]

6 Rounds
15/12 Calorie Row
10 Alternating Devil’s Press

Rest 2:00

6 Rounds
15/12 Cal Bike
10 Alternating DB Hang Clean and Jerk
10 Burpee over DB

MCx: 50/35

MAx: 12/9 cals, 35/20

MVx: 9/6 cal, in+out step over

GOALS + GUDIANCE: For the first couplet, push the row to complete the calories in :60 or less. A devil’s press is a burpee (on hand on […]

Amrap 15
10 Deadlifts
20 Lunges
25′ Suitcase Carry

add 25′ every round

MCx: 225/155, 70/53

MAx: 155/105, 53/35

MVx: 125/85, 35/26

GOALS + GUIDANCE: Keep the deadlifts unbroken for as long as possible. Use the lunges to recover from the deadlifts, they are unweighted and 20 total reps. Here’s the fun part, do a 25 foot suitcase carry round 1, […]