10 Rounds
20 Squats
10 Push Ups
Rest 2 minute
5 Rounds
50 Dubs
:60 Plank
Rest 2 Minutes
3 Rounds
25 Wall Balls
50 MB Twists

MCx: 20/14
MAx: abmat push ups, 10 attempts, 14/10
MVx: 15 squats, knee push, singles, :45 plank, 15 wb, 30 twists, 10/6

GOALS + GUIDANCE: For the first couplet, move quickly through twenty air squats, then drop down for ten push ups. Try to complete each round in about one minute. Target 10 minutes for the first couplet. For the second couplet, spend around one minute on the jump rope and exactly one minute on the plank. Try to do the plank unbroken every round. The plank can be on your elbows or hands, but no side planks. Target 7-10 minutes. For the third and final couplet, do the wall balls in sets of 15/10 or unbroken and then use the medball for fifty total russian twists. Like the couplets before it, target 10 minutes. Record your total time.

40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups

MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows

WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before breaking. The first and second runs, move at your 5k pace (7.5/10 effort) and the last run push your pace! The first run will take around four minutes, the second around three minutes and the last run about two minutes. To save your grip throughout the workout, break the pull ups into sets of 5-10 reps. Spend less than :60 for every set of 10 pull ups. Target 20-25 minutes.

2 x 1K
rest 4 min

MAx: 800m
MVx: 600m

GOALS + GUIDANCE: Each 1k should take about 4 minutes or less to complete, with a four minute rest between intervals. Try to complete each interval within :05 of the other. Record both efforts

AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute

MCx: 225/155

MAx: 11/8 cal, knee or pike up, 185/135

MVx: 9/6 cals, v-up or leg lift, 135/95

GOALS + GUIDANCE: Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds (no more than :45.) Try to do the toes to bar unbroken for as long as possible, then break into 8/4 or 6/6 reps (about :30 of work.) Then choose a weight for the deadlifts that you can do for all 12 reps the first round and then may have to break into 6 and 6 reps. Each round will take about 2:00 or less. REST 1 minute between rounds, with a target of 5+ rounds.

5 Rounds

200 Meter Run

100 Meter Farmer’s Carry

MCx: 53/35

MAx: 35/26

MVx: 150m run, 26/18

GOALS + GUIDANCE: Complete the run in :60 or less followed by a heavy farmer’s carry :60. Target 10 minutes.

3 Rounds

500/400 Meter Row

20 Burpees

500/400 Meter Row

20 Eye-Height KB Swings

MCx: 53/35

MAx: 400/350m, 35/26

MVx: 375/300m, 15 rep in+out, 26/18

GOALS + GUIDANCE: Row at a moderate pace (2:00 or less) that allows you to transition quickly into the burpees without redlining too early. On the kettlebell swings, focus on unbroken sets. The second row in each round will be tough. Try to maintain consistent splits. Target 20 minutes (23 cap).

AMRAP 10

10 Box Jump Overs, 20″

15 Sit Ups

20 Lunges

MAx: step overs

MVx: step ups, 20 squats

GOALS + GUIDANCE: Keep a steady and smooth pace on the box jump overs. Move right into the sit ups and aim to keep them unbroken. For the lunges, maintain a steady pace, alternating legs each rep. Push to keep moving the entire time with quick transitions between movements. Target 4 to 6 rounds.

10 x 2:00on/2:00off
15/12 Cal Row
10 Burpees Over DB
Max Cal Bike

MAx: 12/9 cals

MVx: 9/6 cals, in+outs over db

GOALS + GUIDANCE: In two minutes, complete the chipper as fast as possible, leaving time to bike as many calories as you can! The row will take :50 or less, the burpees are a lateral jump sideways over a dumbbell (:30), and in the remaining :30 bike your heart out! Target 4-6 cals per interval. Record total cals.