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 […]

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 […]

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 […]