BB SL RDL 3x6e
Banded Face Pull 3×12

For Time: (10’ Cap)
15-12-9
Thrusters (40/29kg)
T2B

Midline Stability – 3 Sets:
20yd Suitcase Carry (each arm)
SA Turkish Sit up 3x6e

5’ AMRAP:
15 MB Slams
10 Abmat Sit-ups

Rest 2’

5’ AMRAP:
3 Wall Walks
6/4 Calorie Bike

Rest 2’

5’ AMRAP:
12 Plyo Lunges (total reps)
10 Push-ups

Body Armor – Partitioned any way:
30 Straight Bar Curls
40 BB BO Rows
50 Band Tricep Pushdowns

Back Squat 3×5 3×3 (Building up to ~80-85%)

Rotating EMOM x 3 Rounds:
1. AMRAP Calorie Row
2. AMRAP Hang Power Clean (40/29kg)
3. Rest

Rx+ (50/35kg)

Score= Total Reps

Body Armor:
Dragon Flags 5,4,3,2,1
Bentover IYT 4×5

Split Jerk E2MOM 2×3 2×2 2×1

For Time: (18’ Cap)
600m Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Pull-ups
20 Devil’s Press (2×40/25)

Rx+: Devil’s Press (2×50/35)
Beat the Coach: 12:30 Rx+

Squat Clean E2MOM 2×3 2×2 2×1

For Time: (6’ Cap)
30 Overhead Squats (40/29kg)
100 Double Unders (200 Singles)

Midline Stability – 3 Sets:
10-15 Rower Pikes
10-15 Slider Hamstring Curls

Banded Deadlifts 6×4 E2MOM

“Always Remembered”
18′ AMRAP; In teams of 2:

Buy-in: 2001m Row

Remaining time, AMRAP:
9 T2B
11 BB Complexes (50/35kg)

*BB Complex: Deadlift + Hang Power Clean + Front Squat + Push Jerk*
Work can be split between partners; one person works at a […]

KB Front Rack Box Step-up 4x6e (Arm holding KB is same as stepping leg)
Ring Row 4×12 (Elevate feet for more of a challenge)

3’ AMRAP x 3 Rounds with 1′ Rest between Rounds
3 Power Cleans (40/29kg)
6 Push-ups
9 Air Squats

*Pick up where […]

E3MOM Complete x 3
10/8 Calorie Row or Bike + 50 Double Unders
(Use this time to practice the skill up to 1 min of work OR pick a challenging number of DU)

10’ AMRAP:
300m Run
10 DB Snatch (5e)
5 Burpees

Rest 2’

10’ AMRAP
0:30 […]