10 x on the 2 minute
8 Toes to Bar
4/4 DB Hang Clean + Jerk
8 Box Jumps

MCx: 50/35, 24/20
MAx: knee or pike up, 35/20, step 24″
MVx: v-up or leg lift, 25/15, step 20″

GOALS + GUIDANCE: Complete the toes to bar, db hang clean and jerks (four on one side, then […]

“Partner Row Intervals”
AMRAP 40
Max Meters
2:00on/2:00off
*alternate with your partner

GOALS + GUIDANCE: Partner 1 will target 500/400+ meters during their two minute interval, while partner 2 rests. When partner 1’s time is up, partner 2 will row (without resetting the rower) and partner one will rest. Record total […]

AMRAP 20
10 Strict Pull Ups
20 Pistols
300 Meter Run

MAx: less pull ups or banded, modified pistol (to a bench or ball)
MVx: 15 ring rows, 20 lunges or step downs, 200m

GOALS + GUIDANCE: AMRAPs are an opportunity to try something new, use heavier weights, or move […]

10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Toes to Bar
Max Calorie Bike

MCx: 95/65
MAx; 75/55, knee up or pike up
MVx: 6 reps, 65/45, in+outs, leg lifts or v-ups

GOALS + GUIDANCE: Choose a LIGHT weight for the hang power cleans to keep them unbroken every round. Move at […]