6 Rounds
16 DB Suitcase Lunges
12 Power Cleans
200 Meter Run

MCx: 50/35, 165/115
MAx: 35/20, 115/75
MVx: goblet squats 25/15, 75/55 cleans, 100m run

GOALS + GUIDANCE: Using two dumbbells (held by your sides) complete sixteen total lunges, alternating legs. The power cleans are with a barbell. Choose a weight where […]

8 x on the 3 Minute
30 Double Unders
20 KB Swings
10 Toes to Bar

MCx: 53/35
MAx: 10 attempts, 35/26, knee or pike up
MVx: 40 singles, 15 kbs 26/18, v-up or leg lift

GOALS + GUIDANCE: Aim to go unbroken or with minimal breaks on the double unders (:30), swings (:60), and toes-to-bar […]

With a Partner
AMRAP 20
4 DB Deadlifts
3 DB Hang Cleans
2 DB Front Squats
1 Devil’s Press
*alternate rounds with your partner

MCx: 50/35
MAx: 35/20
MVx: 25/15

GOALS + GUIDANCE: Attack this workout you-go-I-go style, where one partner completes a full round then tags the other in. Each round is short […]

In Teams:
Each Member Completes 5 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

MCx: 20/14
MAx; 14/10
MVx: 10/6 150m carry, 300m run

GOALS + GUIDANCE: The first person in line will push a sled 25m down and 25m back, pick up a medicine ball and run 200m, […]

4 Rounds
24/20 Cal Bike
12 Shoulder to Overhead
24 Box Jumps

MCx: 135/95, 24″
MAx: 20/16 cals, 115/75, 20″
MVx: 16/12 cals, 75/55, step ups 24/20

GOALS + GUIDANCE: Push your pace on the bike (2:00 or less), but stay just below redline to save your shoulders (pull on the handles, try not to […]