5 Rounds on the 2:00s
3 Position P Clean + 3 Push Jerks
(3 Positions – Pockets, Knee, Floor)
Set 1@ 50%
Set 2@ 55%
Set 3@ 60%
Set 4&5@ 60- 65%
“Bottom Line” AMRAP 7
3 C&J (135/95)+ 3 T2B
6 C&J (135/95)+ 6 T2B
9 C&J (135/95)+ 9 T2B
***continue adding 3 reps per round until time cap
EMOM 10 – Pause 1 1/4 B Squats
:02 Pause @ Bottom and Parallel (top of 1/4 squat)
Min 1-2@ 50%
Min 3-4@ 53%
Min 5-6@ 56%
Min 7-8@ 59%
Min 9-10@ 62%
“Pinball” 5 Rounds
1:00 Wall Balls (20/14) to 10′ target
1:00 Alternating DB Snatch (50/35)
1:00 Cal Bike
1:00 Rest
Front Squat 7 Rounds on the 1:30s
On the 0:00- 3@ 79%
On the 1:30- 1@ 84%
On the 3:00- 3@ 79%
On the 4:30- 1@ 87%
On the 6:00- 3@ 79%
On the 7:30- 1@ 90%
On the 9:00- 12@ 64%
“Fortitude” EMOM 30
Odds- 15/12 Cal Row
Evens- 15 Burpees
Squat Clean Waves
Wave 1- 6@ 65%, 4@ 70%, 2@ 75%
Wave 2- 6@ 70%, 4@ 75%, 2@ 80%
Wave 3- 6@ 75%, 4@ 80%, 2@ 85%
For Time
30 Pull-Ups
15 Thrusters (135/95)
20 C2B Pull-Ups
15 Thrusters
10 Ring MU
Beast Builder Complex
6 Rounds on the 1:30s
Rd 1- 11 DL+ 11 Push Jerks
Rd 2- 11 DL+ 9 Push Jerks
Rd 3- 11 DL+ 7 Push Jerks
Rd 4- 11 DL+ 5 Push Jerks
Rd 5- 11 DL+ 3 Push Jerks
Rd 6- 11 DL+ 1 Push Jerk
***building each round from 45-50% of 1 RM Push Jerk
“Biltmore” AMRAP 15
25/20 Cal Echo Bike
30 Box Overs (24/20)
30 Double DB P Cleans (50s/35s)
5x on the 1:30
Max set unbroken HSPU (strict if possible)
“Black Rose” 5x on the 4:00s
50 Double Unders
5 Bar MU
5 Power Snatch (building each round beginning at 55-60%)
Back Squats Based on 5 RM
On the 0:00- 9@ 78%
On the 2:00- 7@ 85%
On the 4:00- 5@ 92%
On the 6:00- 3@ 97%
On the 8:00- 1@ 102%
On the 9:00- 1@ 104%
On the 10:00- 1@ 106-107%
On the 11:00- 1@ 106-107%
On the 12:00- 1@ 106-107%
On the 13:00- 1@ 106-107%
On the 14:00- 1@ 106-107%
“Black and Tan” for Time
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees
30/21 Cal Row
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees
30/21 Cal Row
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees
Front Squats 7 Rounds on the 1:30s
On the 0:00- 3@ 77%
On the 1:30- 1@ 82%
On the 3:00- 3@ 77%
On the 4:30- 1@ 85%
On the 6:00- 3@ 77%
On the 7:30- 1@ 88%
On the 9:00- 12@ 62%
“Wise Men”
AMRAP 3 Max Rounds of Macho Man (135/95)
Rest 3:00
AMRAP 3 Max Rounds of Macho Man (155/105)
Rest 3:00
AMRAP 3 Max Rounds of Macho Man (185/135)
Macho Man – 3 P Clean+ 3 Front Squat+ 3 Jerks
