7 Rounds
10 Cleans
200 Meter Run
Rest 2 Minute

MCx: 95/65, 135/95, 155/105, 185/135
MAx: 75/55, 95/65, 115/75, 135/95
MVx: 55/35, 65/45, 75/55, 95/65

GOALS + GUIDANCE: This is a weight ladder – the first 4 rounds you’ll increase your weight, and the last 3 you’ll decrease it. The first 2 rounds, choose weights […]

30-20-10-20-30
Row For Calorie
Dumbbell Thrusters
Toes to Bar
Rest 1 Minute

MCx: 50/35
MAx: 25-15-10 cals, 35/20, knee or pike up
MVx: 20-15-10 cals, 25/15, v-up or leg lift

GOALS + GUIDANCE: Row at a moderate pace (1000/800 cals per hour) to complete the 30 calories in under 3 minutes, the 20 cals […]

Pull Ups
3×10

Lateral Raises
3×15, build

DB Overhead Tricep Extensions
3×15, build

Hanging Leg Raises
3×10-15

GOALS + GUIDANCE: For the front squats, coaches will […]