Skill

Every 90 seconds × 8

• 1 Hang Power Clean
• 1 Power Clean
• 1 Front Squat

Build gradually while maintaining excellent movement quality.

Workout

12-Minute AMRAP

• 12 Toes-to-Bar
• 9 Hang Power Cleans (95/65)
• 6 Box Jump Overs

Skill

Every 90 seconds × 8

• 1 Hang Power Clean
• 1 Power Clean
• 1 Front Squat

Build gradually while maintaining excellent movement quality.

Workout

12-Minute AMRAP

• 12 Toes-to-Bar
• 9 Hang Power Cleans (95/65)
• 6 Box Jump Overs

Skill

Every 90 seconds × 8

• 1 Hang Power Clean
• 1 Power Clean
• 1 Front Squat

Build gradually while maintaining excellent movement quality.

Workout

12-Minute AMRAP

• 12 Toes-to-Bar
• 9 Hang Power Cleans (95/65)
• 6 Box Jump Overs

Workout

30-Minute Partner AMRAP

Partner A

• 250m Row

Partner B

• Max Dumbbell Snatches (50/35)

Switch.

Score = Total Snatches

Workout

30-Minute Partner AMRAP

Partner A

• 250m Row

Partner B

• Max Dumbbell Snatches (50/35)

Switch.

Score = Total Snatches

Workout

30-Minute Partner AMRAP

Partner A

• 250m Row

Partner B

• Max Dumbbell Snatches (50/35)

Switch.

Score = Total Snatches

Strength

Bench Press

5 × 3 @ RPE 8–8.5

Accessory

• DB Renegade Rows 3 × 10
• Band Pull-Aparts 3 × 20

Workout

For Time

5 Rounds

• 10 Push Press (95/65)
• 10 Pull-Ups
• 200m Run

Time Cap
18 minutes

Strength

Bench Press

5 × 3 @ RPE 8–8.5

Accessory

• DB Renegade Rows 3 × 10
• Band Pull-Aparts 3 × 20

Workout

For Time

5 Rounds

• 10 Push Press (95/65)
• 10 Pull-Ups
• 200m Run

Time Cap
18 minutes

Strength

Bench Press

5 × 3 @ RPE 8–8.5

Accessory

• DB Renegade Rows 3 × 10
• Band Pull-Aparts 3 × 20

Workout

For Time

5 Rounds

• 10 Push Press (95/65)
• 10 Pull-Ups
• 200m Run

Time Cap
18 minutes

Strength

Front Squat

• 5 × 3 @ RPE 8

Accessory

• Tempo Goblet Squats – 3 × 10
• Hanging Knee Raises – 3 × 15

Workout

Every 3:00 × 5

• 200m Run
• 8 Goblet Squats
• 8 Burpees

Rest the remainder of the interval.

Strength

Front Squat

• 5 × 3 @ RPE 8

Accessory

• Tempo Goblet Squats – 3 × 10
• Hanging Knee Raises – 3 × 15

Workout

Every 3:00 × 5

• 200m Run
• 8 Goblet Squats
• 8 Burpees

Rest the remainder of the interval.

Strength

Front Squat

• 5 × 3 @ RPE 8

Accessory

• Tempo Goblet Squats – 3 × 10
• Hanging Knee Raises – 3 × 15

Workout

Every 3:00 × 5

• 200m Run
• 8 Goblet Squats
• 8 Burpees

Rest the remainder of the interval.

Strength

• 5 x 4 @ RPE 8

Accessory

• SA DB Row – 3 x 12
• Banded Face Pulls – 3 x 20

Workout

For Time

• 400m Run
• 21 Kettlebell Swings (53/35)
• 15 Pull-Ups
• 12 Dumbbell Thrusters (50/35)
• 15 Pull-Ups
• 21 Kettlebell Swings
• 400m Run

Time Cap: 18 minutes

Strength

• 5 x 4 @ RPE 8

Accessory

• SA DB Row – 3 x 12
• Banded Face Pulls – 3 x 20

Workout

For Time

• 400m Run
• 21 Kettlebell Swings (53/35)
• 15 Pull-Ups
• 12 Dumbbell Thrusters (50/35)
• 15 Pull-Ups
• 21 Kettlebell Swings
• 400m Run

Time Cap: 18 minutes

Strength

• 5 x 4 @ RPE 8

Accessory

• SA DB Row – 3 x 12
• Banded Face Pulls – 3 x 20

Workout

For Time

• 400m Run
• 21 Kettlebell Swings (53/35)
• 15 Pull-Ups
• 12 Dumbbell Thrusters (50/35)
• 15 Pull-Ups
• 21 Kettlebell Swings
• 400m Run

Time Cap: 18 minutes

Partner Workout

24-Minute AMRAP

Partner A:

• 250m Row

Partner B:

• Max Wall Balls

Switch every row.

Score: Total wall balls completed.

Finisher

3 Rounds:

• :30 Side Plank (each side)
• 15 Superman Holds

Partner Workout

24-Minute AMRAP

Partner A:

• 250m Row

Partner B:

• Max Wall Balls

Switch every row.

Score: Total wall balls completed.

Finisher

3 Rounds:

• :30 Side Plank (each side)
• 15 Superman Holds

Partner Workout

24-Minute AMRAP

Partner A:

• 250m Row

Partner B:

• Max Wall Balls

Switch every row.

Score: Total wall balls completed.

Finisher

3 Rounds:

• :30 Side Plank (each side)
• 15 Superman Holds