Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
10 min EMOM:
2 deadlifts at 80%
Conditioning
5 rounds of 2 min AMREPs:
3 power cleans 135/95 lbs
3 front squats 135/95 lbs
3 push jerks 135/95 lbs
max bar facing burpees in the remaining time
-- rest 1 min between rounds
For time, in teams of 2, one partner working at a time, sharing as described for each movement:
1,500m/1,200m row - split as desired
150 double unders
9 rounds of Cindy - partners alternate movements
1,000m/800m row - split as desired
100 double unders
6 rounds of Cindy - partners alternate movements
500m/400m row - split as desired
50 double unders
3 rounds of Cindy - partners alternate movements
Time cap: 35 min
Part A
Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Front Squat
Every 2 min on the minute:
5 front squats at 60%
Conditioning
20 min AMRAP:
2 muscle ups
4 shoulder to overheads 155/105 lbs
8 American KBS 32/24 kg
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
18 min to find a 5RM push press
Conditioning
10 rounds for time:
3 power snatches 95/65 lbs
4 overhead lunges 95/65 lbs
5 box jumps over 24/20 in
Time cap: 16 min
Part A
Warm up
Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges
Endurance
On a 30 min running clock:
-- From 0:00 to 9:00, AMRAP:
12/10 cal row
9 toes to bars
6 double DB devil presses 50/35 lbs
-- From 9:00 to 12:00, rest
-- From 12:00 to 30:00:
5 rounds for time
18 wall balls 20/14 lbs
12 burpees over bar/KBs
6 cleans [BB: 165/115 lbs or double KBs 32/24 kg]
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
18 min to find a 5RM overhead squat
Conditioning
For time:
1-2-3-4-5 wall walks
5-10-15-20-25 deadlifts 185/125
** 15 v-ups after each round, including the last one
Time cap: 12 min
Part A
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Benchmark
Open 21.4
Take 15 to find a max load of the following complex
1 deadlift + 1 clean + 1 hang clean + 1 split jerk
Conditioning (18 min)
Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 87.5%
Conditioning
3 rounds of 3 min AMReps:
10 alternating DB snatches 50/35 lbs
10 burpees over the bar
10 power cleans 135/95 lbs
Max cal row in the remaining time
-- rest 3 min between rounds
Part A
In teams of 2, for time, one partner working at a time:
800m run (together) or 1,200m/950m row
60 hang power cleans (BB: 95/65 lbs, DBs: 2x35/25 lbs)
60 handstand pushups
400m run (together) or 600m/480m row
40 thrusters (BB: 95/65 lbs, DBs: 2x35/25 lbs)
40 front rack lunges (BB: 95/65 lbs, DBs: 2x35/25 lbs)
200m run (together) or 300m/240m row
20 overhead squats (BB: 95/65 lbs) or 30 single DB overhead squats 35/25 lbs
20 wall walks
Time cap: 28 min
Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Tempo Front Squat
Tempo 33X1: 7x3 at 82.5%
Conditioning
3 rounds for time:
20 wall balls 20/14 lbs
20 pullups
20/16 cal row
Time cap: 11 min
Part A