Workout

Warmup
Choose two:
• 200 m Run
• 250 m Row
• 20 cal Air Bike

3 Rounds of:
• 5 Wall Ball Shots 20/16#
• 10 Air Squats
• :15 Hold Bottom of Squat

Core
3 Rounds Not For Time:
• 10 Straight Body Levers from the Floor
• 10 Supine Ring Rows

Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Conditioning
“Double Fran”
2 Rounds of 21–15–9 reps of:
• Thruster 95/65#
• Pull-ups

Warmup
• 20 Leg Swings (each leg)
• 20 Arm Circles
• 30 Jumping Jacks

3 Rounds of:
• 10 PVC Overhead Squats
• 10 PVC Passthoughs
• 10 PVC Overhead Lunges

Core
8 min EMOM:
• :30 Plank Hold
• 7 Sit-up to Straddle

Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Conditioning
21–18–15–12–9 reps of:
• Deadlifts 135/95#
• Box Jumps 24/20″
• Double Unders

Warmup
• 30 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Overhead Squats

3 Rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Core
4 Rounds of:
• 10 Hollow Rocks
• 8 Roll to Candle Stick
• 6 Strict Toes to Bar

Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Dips
• 2 sets of Max Effort

Conditioning
4 Rounds for time:
• 10 calorie Air-Bike
• 15 Hand Stand Push-ups
• 20 Kettlebell Swings 70/53#

Warmup
• 500 m Row/Air-Bike

3 Rounds Not For Time:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Mountain Climbers

Core
6 Rounds:
• :20 Handstand Hold
• :10 Rest
• :20 Pull-up Hold
• :10 Rest
• :20 L-Sit Hold
• :10 Rest

Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Conditioning
12 Minute AMRAP:
• Hang Power Clean 95/65#
• Push Press
• Front Rack Walking Lunge
Reps: 1, 2, 3, 4, 5 + …
Penalty: 5 bar facing burpees any time the barbell touches the ground.

Warmup
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 10 m High Kicks
• 10 m Samson Stretch Lunge

Core
3 Rounds Not For Time:
• 20 Russian Twists – 20/16#
• 20 Flutter Kicks
• 20 AbMat Sit-ups

Conditioning
8 Minutes:
• 1 min ME Air-Bike or Row
• 1 min Rest

Rest 1 minute

8 Minute AMRAP:
• 20 MedBall Squat Cleans
• 10 Hand Release Push-ups

Rest 1 minute

8 Minute AMRAP:
• 20 Burpee Pull-ups
• 10 Toes to Bar

Score = Total Calories + Total Rounds