AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Hand-Release Push Ups

MCx: 315/225

MAx: 225/155, 6 attempts, knee push ups
MVx: 155/105, 30 singles, knee push ups with abmat

GOALS + GUIDANCE: Choose a weight for the deadlifts that is HEAVY, however you can do four reps unbroken for the first round (think 85%). Shake out your legs on the run so they’re ready to jump for the double unders. For the hand-release push ups, do them unbroken or break into 5,4 and 4. Target 6 rounds.

10 Rounds
10 Cal Row
8 DB Snatch
6 Box Jumps
Rest 1 Minute

MCx: 50/35, 24/20″
MAx: 8 cals, 35/20, 24/20″ step ups
MVx: 6 cals, 25/15, step 20″

GOALS + GUIDANCE: Spend one minute or less on the calorie row, and another minute or less on the db snatch and box jumps. You then get a one minute rest after every round to collect yourself and really push your pace. Record your total time with a target of sub 30 minutes.

With a Partner
1.5 Mile Run
150 Burpees
1.5 Mile Run

MAx: 1800m run (alternate 300’s), 125 burpees
MVx: 1 mile, 100 burpees or in+outs

GOALS + GUIDANCE: With your partner, alternate 400 meters to complete the 1.5 mile run (that’s 3 each). Spend no more than 12 minutes on the run. For the burpees, alternate in sets of 5-10 reps to keep the intensity high. These will take you 7-10 minutes (max 10). Then, push each other to finish stronger on the second 1.5 miles. Target sub 35 minutes.

RILEY
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

5 Rounds
30 Sit Ups
10 Cal Bike
Rest :30 Minute

MAx: 8 cals
MVx: 20 sit ups, 6 cals

GOALS + GUIDANCE: Throw caution to the wind and push your pace on this couplet! Complete the sit ups in :30-:45 and the bike in less than :50. Target 12 minutes (including the rest) with a 15 min cap.

10 Rounds
20 Meter KB Front Rack Carry
4 Chest to Bars
6 Front Squats

MCx: 53/35, 165/115
MAx: 35/26, chin over, 115/75
MVx: 26/18, banded or 8 ring rows, 75/55

GOALS + GUIDANCE: Pick up TWO kettlebells and hold them in the front rack position as you shuffle 20 meters. The carry puts a tremendous demand on your shoulders and mindline. Then, in one unbroken set for as long as possible, complete 4 chest to bars. These should be fast! End each round with 6 front squats at a moderate to heavy weight. Like the chest to bars, keep these unbroken for as long as possible. Record your total time with a target of 12-15 minutes.

7 Rounds
7 Hang Power Clean
3 Wall Walks

MCx: 135/95
MAx: 95/65, 3 modified
MVx: 65/45, 20 plank taps

GOALS + GUIDANCE: Do the hang power cleans unbroken, every round. Use the transition from the barbell to the wall as your break. Try to do a wall walk every ten seconds. As soon as both feet come down off the wall, try to climb right back up without pausing. Target 10 minutes (12 min cap).

AMRAP 20
300 Meter Row
10 Deadlifts
50 Double Unders

MCx: 185/125
MAx: 135/95, 15 attempts
MVx: 200m, 115/75, 50 singles

GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! The fastest person off the rower will not be the winner on this one. Hold your typical 500m split pace for the 300 meter row, and break up your deadlifts early into sets of 6/4 with a brief pause to give your back and hamstrings a little relief. For the dubs, if big sets give you a pit in your stomach OR aren’t in your bag-o-tricks, break them into small manageable sets (10-15) with very quick breaks. Mentally they’ll be easier to manage and your lungs will also thank you. By the ten minute mark, you should feel like the workout is just starting to get spicy. You should have more energy to give to the second half of the workout rather than “omg! I’m dying! When is this going to end?! It’s only been ten minutes?! WHAT?!” Target 2:30-3:00 per round, so overall 6-7 rounds. Have fun!

AMRAP 12
15/12 Cal Bike
15 Wall Balls
5 Strict Pull Ups

MCx: 20/14
MAx: 12/9 cals, 14/10, band
MVx: 9/6 cals, 10/6, 10 ring rows

GOALS + GUIDANCE: Complete the calorie bike in :50 or less (60 rpm average). Then, challenge yourself by doing the wall balls unbroken every round. You can catch your breath on the strict pull ups. For the strict pull ups, do them unbroken, in 3/2 rep, or fast singles, but spend no more than :30 on them. Target 5 rounds.