For Time — Descending Ladder (21-30 min time cap) Round 1: 500m SkiErg / 400m RowErg / 21 Kettlebell Swings (53/35 lb) Round 2: 400m SkiErg / 300m RowErg / 15 Kettlebell Swings Round 3: 300m SkiErg / 200m RowErg / 9 Kettlebell Swings Round 4: 200m SkiErg / 100m RowErg / 6 Kettlebell Swings Complete all three movements in each round before advancing. Transition directly from SkiErg to RowErg to Kettlebell Swings with no programmed rest.
Teams of 2: AMRAP 20 mins 30/26 Cal Machine 15 Power cleans, 100/70 15 Bar facing burpees Partners switch every movement
Intervals: 3/3/3/4 10 Shuttle Runs (25ft out + 25ft back) 15 Single DB snatch, 50/35 Max Toes to bar* in remaining time Goal is 100 reps toes to bar across all intervals
For time: 1000m run 80 wall balls @ 14 lb 80m sandbag lunges @ 20 kg 800 m run 60 wall balls @ 14 lb 60m sandbag lunges @ 20 kg 600m run 40 wall balls @ 14 lb 40m Sandbag lunges @ 20 kg Time cap: 40 min
amrap 20 min 20 affondi kettbell 24kg 120 single unders 10 shoulder to overhead 22.5 kg dumbbell 5 strict pull up
4 x Amrap 3'30" A)12 Hspu 3-6-9-12 Power Clean @60kg B)12 Power Clean 3-6-9-12 Hspu 45” rest between AMRAP
5 x 3:00 AMRAP 1 rope climb (4.6 m) 9 thrusters (43/29 kg) - Rest 2:00 between each AMRAP. - Start each round where you left off.
Powerlifting: EMOM Every 2' × 6 Rounds: [*from rack! 1-2) 5 Push Press @72,5% - @77,5% 3) 3 Push Press @82,5% 4) 2 Push Press @87,5% 5) 1 Push Press @92,5% 6) 1 Heavy Push Press 95-100%
