7 Rounds
10/10 DB Hang Snatch
300 Meter Run

MCx: 50/35
MAx: 35/20
MVx: 25/15, 200m

GOALS + GUIDANCE: Complete 10 db hang snatches on one side, then 10 reps on the other. The snatches will take 40-50 seconds to complete. Then run at a moderate to fast pace for the 300 meters, with the intention of completing it around 90 seconds. Target 18 minutes (20 cap).

30 Pull Ups
90 Sit Ups
270 Double Unders

MAx: 15 pull ups (band), 90 attempts
MVx: 30 ring rows, 60 sit ups, 270 singles

GOALS + GUIDANCE: This chipper style workout will test your grip endurance, midline stamina, and coordination. The pull-ups should be done in big, efficient sets if possible, breaking into manageable chunks early like 10/10/10 or 12/10/8. The sit-ups are high volume, so find a steady rhythm and keep moving without long pauses. For the double unders relax your shoulders, stay calm, and break only briefly if needed (sets of 27 to 54 with purposeful breaks and timed/short rests). Target 9 minutes (cap at 12).

3 Rounds
500/400 Meter Row
5 Wall Walks
Rest 1 Minute

MAx: 375/300m, 3 ww or modified ww
MVx: 350/250m, 20 plank taps

GOALS + GUIDANCE: The row should be at a moderately hard pace (2:00 or less), push but don’t redline. The wall walks will spike your heart rate and challenge your shoulders, so focus on controlled movement and consistent breathing. The wall walks should take no more than 1 minute. Use the 1-minute rest to recover just enough to maintain steady effort across all three rounds. Record your total time, targeting 11 minutes.

With a Partner
on the :30 for 20 Minutes
:20 Max Cal Bike
*alternate with partner

GOALS + GUIDANCE: Partner 1 bikes all out for :20. During the :10 break, partner 2 will hop on the bike and wait until the :30 to begin their :20 sprint. Keep alternating for 20 minutes and record your total calories as a team.

8 Rounds
4 Hang Power Cleans
6 Front Squats
8 Toes to Bar
10 Box Jumps, 20″

MCx: 165/115
MAx: 125/85, knee or pike up, step up 24″
MVx: 75/55, v-up or leg lifts, step up 20″

GOALS + GUIDANCE: We love a workout with lots of rounds and short rep schemes. Aim to keep movements unbroken for as long as possible. Use a moderately heavy weight for the hang power cleans and front rack lunges. The lunges should feel tough but manageable in a single unbroken set (6 total reps). For toes-to-bar, stay unbroken early, and when you need to break, go with a 5/3 split to stay efficient. On the box jumps, settle into a steady, sustainable pace you can maintain across all eight rounds. Target 16 minutes.

AMRAP 30
With a Partner
:60 Row for Calories
Plank

GOALS + GUIDANCE: Grab a buddy! One person rows for calories while the other holds a plank, and switches every minute for 30 minutes. The goal is to keep moving consistently and accumulate as many calories as possible as a team. You can’t earn calories unless your partner is actively holding a plank, so communication is key. Record your total calories.

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

MCx: 275/185, 20/14
MAx: 185/135, 14/10
MVx: 7 reps, 135/95, 10/6

GOALS + GUIDANCE: Choose a moderately-heavy weight for the deadlifts. The first round you may go unbroken, and in later rounds break them into sets of 6 and 4. Move at a steady pace on the burpees that allows you to finish them in :30-:40, then hop on the bike and PUSH your 10 calories (less than :60). Scale calories on the bike to meet the :60 time constraint. Finish each round with 10 consecutive wall balls. Try to complete every interval in 2:30-3:00 minutes, leaving at least :60 of rest before the next interval begins. Record your intervals.

400 Meter Run
200 Meter Suitcase Carry (L)
400 Meter Run
200 Meter Suitcase Carry (R)
400 Meter Run
200 Meter Overhead Carry (L)
400 Meter Run
200 Meter Overhead Carry (R)
400 Meter Run
200 Meter Farmer’s Carry
400 Meter Run

MCx: 53/35
MAx: 300m, 35/26
MVx: 200m, 150m, 26/18

GOALS + GUIDANCE: Running and unilateral carry variations to challenge your grip, core, and posture on a Friday! Complete the 400s in around 2:00 or so, each followed by a 200 meter carry, alternating sides and positions: suitcase (L), suitcase (R), overhead (L), overhead (R), and finally a farmer’s carry (with two kbs). The goal is to maintain the same steady pacing on the runs and go unbroken on the carries. Choose a moderate kettlebell weight that allows for unbroken carries while keeping your torso upright and core engaged. Expect your grip and midline to be taxed. Target 22 minutes.

EMOM 12
1 – 15 Box Jumps
2 – 15/12 Calorie Row
3 – 8/8 DB 1-Arm Shoulder to Overhead
4 – 16 DB Suitcase Lunges

MCx: 24/20″, 50/35
MAx: 24″ step up, 12/9 cal, 35/20
MVx: 20″ step up, 9/6 cal, 25/15, goblet squat 25/15

GOALS + GUIDANCE: The goal is to work at a steady pace that allows you to complete each station in about 45-50 seconds, giving time to transition and breathe. Choose a moderate dumbbell weight you can move efficiently without needing to break the shoulder to overhead (1 db, 1 arm at a time), and same for the dumbbell lunges (2 dbs held in the suitcase position). Keep the same consistent intensity from round to round. Record any modifications.