Beach muscles
Teams of 2
1600m relay run
20 rounds alt
4 strict chin ups
8 dips
12 situps
16 lunges
1600m relay run
Beach muscles
Teams of 2
1600m relay run
20 rounds alt
4 strict chin ups
8 dips
12 situps
16 lunges
1600m relay run
Beach muscles
Teams of 2
1600m relay run
20 rounds alt
4 strict chin ups
8 dips
12 situps
16 lunges
1600m relay run
Thruster 5×5 build
15-12-9-6-3
Cal row
Cal bike
Thrusters 95/65
Thruster 5×5 build
15-12-9-6-3
Cal row
Cal bike
Thrusters 95/65
Thruster 5×5 build
15-12-9-6-3
Cal row
Cal bike
Thrusters 95/65
30 min
20 cal
20 barbell roll out
20 hip ext/banded good morning
20 pushups
20 lat box step ups
30 min
20 cal
20 barbell roll out
20 hip ext/banded good morning
20 pushups
20 lat box step ups
30 min
20 cal
20 barbell roll out
20 hip ext/banded good morning
20 pushups
20 lat box step ups
Deadlift 4×6 @70-75%
Optimus prime
7 min amrap wallball
Emom 5 deadlift 225/155
Deadlift 4×6 @70-75%
Optimus prime
7 min amrap wallball
Emom 5 deadlift 225/155
Deadlift 4×6 @70-75%
Optimus prime
7 min amrap wallball
Emom 5 deadlift 225/155
5×8 strict pullups (wp wtd if appropriate)
Teams of 2, alt full rounds
10-9-8-7-6-5-4-3-2-1
200m run
Power clean 135/95 WP 155/105
5×8 strict pullups (wp wtd if appropriate)
Teams of 2, alt full rounds
10-9-8-7-6-5-4-3-2-1
200m run
Power clean 135/95 WP 155/105
5×8 strict pullups (wp wtd if appropriate)
Teams of 2, alt full rounds
10-9-8-7-6-5-4-3-2-1
200m run
Power clean 135/95 WP 155/105
Emom 12 min
Front squat 3
Back squat 6
60% fs
21-15-9
Bar facing burpees
Power snatch 95/65
WP
21 BFB
21 power snatch 115/85
15 BFB
15 OHS
9 BFB
9 snatch
Emom 12 min
Front squat 3
Back squat 6
60% fs
21-15-9
Bar facing burpees
Power snatch 95/65
WP
21 BFB
21 power snatch 115/85
15 BFB
15 OHS
9 BFB
9 snatch
Emom 12 min
Front squat 3
Back squat 6
60% fs
21-15-9
Bar facing burpees
Power snatch 95/65
WP
21 BFB
21 power snatch 115/85
15 BFB
15 OHS
9 BFB
9 snatch
Teams of 2
60 clean and jerks 135/95
60 muscle ups
60 snatches
Teams of 2
60 clean and jerks 135/95
60 muscle ups
60 snatches
Teams of 2
60 clean and jerks 135/95
60 muscle ups
60 snatches
Back squat
3×6@80%
800m run
25 burpees
50 db snatches 50/35
75 goblet squats
Back squat
3×6@80%
800m run
25 burpees
50 db snatches 50/35
75 goblet squats
Back squat
3×6@80%
800m run
25 burpees
50 db snatches 50/35
75 goblet squats
30min
2 min cardio
1min hs hold
10 single leg rdl /leg
10 single arm db press/arm
1 min hang from bar
30min
2 min cardio
1min hs hold
10 single leg rdl /leg
10 single arm db press/arm
1 min hang from bar
30min
2 min cardio
1min hs hold
10 single leg rdl /leg
10 single arm db press/arm
1 min hang from bar
Push press 5×5 @11×2 (1 sec down, 1 sec on shoulders, up fast, 2 sec at top)
Every 6min for 18
30/20 cal (FUN 20/15)
20 ttb
30 db farmer lunges 50/35
Push press 5×5 @11×2 (1 sec down, 1 sec on shoulders, up fast, 2 sec at top)
Every 6min for 18
30/20 cal (FUN 20/15)
20 ttb
30 db farmer lunges 50/35
Push press 5×5 @11×2 (1 sec down, 1 sec on shoulders, up fast, 2 sec at top)
Every 6min for 18
30/20 cal (FUN 20/15)
20 ttb
30 db farmer lunges 50/35
