5 x AMRAP 3

500/400 Meter Row

Max Box Jump Overs, 20″

Rest 1 Minute

MAx: 400/350m, step overs

MVx: 375/300m, step ups

GOALS + GUIDANCE: Each 3-minute window should be a sprint effort on the row, leaving you around :45–:60 to accumulate box jump overs. Aim to keep your row times consistent from start to finish. Find a smooth, steady rhythm on the box jump overs and stay moving the whole time. Score is total box jump overs across all five rounds.

3 Rounds

15/12 Calorie Bike

20 Burpees

15/12 Calorie Bike

20 Ring Rows

15/12 Calorie Bike

20 KB Swings

15/12 Calorie Bike

20 Russian Twists w/Plate

MCx: 53/35, 45/25

MAx: 12/9 cals, 35/26, 25/15

MVx: 9/6 cals, in+outs, 26/18, 15/10

GOALS + GUIDANCE: Keep your bike pace consistent, completing the calories in around :60-:75 so you can attack the movements off the bike without long breaks. Move steady through burpees and ring rows, break KB swings into 2 sets max, and keep the Russian twists unbroken. Aim to complete each round in 8 minutes for a total time of 24 minutes.

5 x on the 4 Minute

400 Meter Run

9-15-21-27-33 Thrusters

MCx: 95/65

MAx: 300m, 75/55

MVx: 200m, 55/35

GOALS + GUIDANCE: Run four hundred meters in about two minutes, then in the remaining time, complete 9 thrusters unbroken. Rest until the 4 minute mark. You’ll then do the same run, however you’ll add 6 thrusters. Continue to increase the number of thrusters until failure! If you fail a round, start back at nine thrusters, and continue to build again until the workout is over.

Clean Complex

10 x on the :90
Hang Clean + Power Clean

GOALS + GUIDANCE: Today is about mechanics/technique, if they’re spot on – add weight! If one movement needs work, stay at the same weight and practice! You’ll have 15 minutes to build to a heavy complex. Record your heaviest weight.

AMRAP 7

21 Toes to Bar

7 Hang Power Cleans

*at 80% of complex weight

MAx: knee or pike up

MVx: leg lift or v-ups

GOALS + GUIDANCE: From the start, break the toes to bar into manageable sets to avoid grip and hip flexor failure. Try sets of 3-7 with quick breaks. Then for the hang cleans, use 80% of your heaviest complex weight. You may have to break the set of 7 reps into 4 and 3. Target 3-4 rounds.

2-4-6-8-10-8-6-4-2

DB Snatch

Burpee Box Jump, 20″

MCx: 50/35

MAx: 35/20, burpee step up

MVx: 25/15, in+out step up

GOALS + GUIDANCE: Choose a dumbbell weight that allows you to stay unbroken every round. Find a smooth and efficient pace on the burpee box jumps (keep moving). The rep scheme peaks in the middle so pace early to avoid redlining too soon, then push hard on the way back down. Target 10 to 12 minutes.

3 Rounds

10 Supinated BB Bent Over Row

10 Seated DB Arnold Press

5-10 Strict Pull Ups

GOALS + GUIDANCE: Do one set of barbell bent over rows (palms facing out), move to the seated arnold press, then do strict pull ups. Take one minute of rest before the next round. Increase your weights each round.

10 Rounds

15 Calorie Row

15 Wall Balls

Rest 1 Minute

MCx: 20/14

MAx: 12 cal, 12 reps 14/10

MVx: 9 cal, 9 reps 10/6

GOALS + GUIDANCE: Row at a strong, steady pace that leaves you enough in the tank to go big on the wall balls. Aim for unbroken sets early and quick breaks later if needed. Use the 1 minute rest to bring your heart rate down and prepare to match your previous round’s intensity. The goal is consistent splits with a target of :90-2:00 per interval. Record your total time.

AMRAP 10

35 Double Unders

100 Meter Farmer’s Carry

35 Sit Ups

MCx: 53/35

MAx: 10 attempts, 35/26

MVx: 50 singles, 26/18, 25 sit ups

GOALS + GUIDANCE: Aim to complete double unders in one (or two quick) sets, then choose a farmer’s carry weight that challenges your grip but allows you to cover the 100 meters with no breaks. Sit-ups should be unbroken, use them to control your breathing before jumping back to the rope. Target 4 Rounds.