20 minutes
3 x 3 x 3 x 3 x 3
10 Good Mornings after each set of Squats.
Build to a heavy set of 3 reps, complete 5 sets of 3 reps at the heavy weight.
20 minutes to complete
4 Rounds for Time
250/200M Row
25 Butterfly Sit-ups
15 Chest to Deck Push-ups
5 Rounds
Minute 1: 10/7 Calorie Bike
Minute 2: Max Effort Front Squats (115/75)
Minute 3: 30 Double-unders
Minute 4: Max Effort Chest to Bar Pull-ups
Minute 5: Rest
RX+ (135/95) Bar or Ring Muscle-up
Masters (75/55)
20 minutes
3-5 DH Pull-ups or 5-7 Ring Rows after each set of presses.
Build to a heavy set of 3 reps, complete 5 sets of 3 reps at the heavy weight.
12 minute AMRAP
6 KB Swings (1.5/1)
6 KB Lunges
6 KB SDLHP
6 Goblet Squats
12 Burpees
RX+ (2/1.5)
Masters (1/.75)
10 Rounds for Time
200M Run
1,500# / 1,000# Ground to Overhead
Compare to 27 April 2020 8(Homewod), July 2013 or 18 June 2011
Max Effort 2k Row
10 Min cap
11 min amrap
11 Unbroken thrusters(75/55)
3 rounds
300 M Run
30 KB swings (1.5/1)
30 Burpees
30 Plate Lunges (35/25)
2 min rest
2 Rounds
200 M Run
20 Box Jumps (24/20)
20 SDLHP
20 Toes 2 Bar
2 min rest
1 Round
100 M Run
10 sandbag cleans (100/70)
10 deck squats
12 min EMOM
Even 30 Butterfly Kicks
Odd Goal/Skill Work
For Time
300M Run
30 Overhead Squats (75/55)
200M Run
20 Overhead Squats
100M Run
10 Overhead Squats
RX+ unbroken OHS
Masters (65/35)
Front Squat
20 minutes to find One Rep Max
*If you complete before 20 minutes has expired work on goal/skill
12 minute EMOM
Even 1 Rope Climb
Odd Max Effort Drag Rope D/U
RX+ 2 Rope Climbs
Score is total Drag Rope D/U
5 Rounds
200M Run
12 Pull-ups
12 Power Clean and Jerks (115/75)
2 minute Rest
RX+ Chest to Bar (135/95)
Masters (75/55
6 min AMRAP
6 Ring Rows
9 Sit-ups
12 Box Steps
2 minute Rest
6 min AMRAP
6 HR Push-ups
9 KB Swings
12 Air Squats to MB