400 Run
Remaining time AMRAP
3 Burpees
6 Knee Push ups
9 Air squats
1 Mile Run
Remaining time AMRAP
5 Burpees
10 Push Ups
15 Air squats
200m Run
Plank hold for same time as run.
300m Run
Tuck or L-sit hold for same time as run.
400m Run
L-sit for same time as run.
8)EMOM
(Odd)Jumping Pull Up Negatives
(Even) Scapular Pull Ups
– drectly into –
14-12-8
Box or Plate Step Ups
Jumping Pull Ups or Ring Row
-directly into-
21-15-9
Box Jumps(24/20)
Pull Ups
-directly into-
21-15-9
Box Jump Overs(24/20)
Chest to Bar Pull Ups
100m Farmer Carry
14 Lunges
100m Farmer Carry
7 KB Deadlifts
100m Farmer Carry(40/25)
30 Jumping Lunges
100m Farmer Carry(40/25)
15 Deadlift(155/105)
100m Farmer Carry(50/35)
30 Jumping Lunges(2 ct.)
100m Farmer Carry(50/35)
15 Deadlift(225/155)
300m Run
25 AbMat Sit Ups
10 Russian KBS
800m Run
21 Hanging Knee Raises
30 KBS(53/35)
800m Run
21 TTB
30 KBS(70/44)