Bench Press
3-3-3-3
@ 80% 1RM

Row Intervals:
6 x 1:00 STRONG!
~2:00 rest
*The goal is to maintain or increase meters each interval.

14 Min EMOM:
Odd minutes: 20 Double Unders + 10 Sit-ups
Even minutes: 1 Snatch Grip Deadlift + Hang Snatch + Overhead Squat (115/80)

3 x 3 Min AMRAP:
5 Slam Balls (30/20)
10 Kb Swings (50/35)
15 Air Squats
*Rest 1 minute between rounds & pick up where you left off for the subsequent round.

“Miracle Mile”
Run 400m
25 Kb Swings (50/35)
Farmers Walk 200m (45/30)
Waiters Walk 200m (45/30)
25 Box Jumps (24/20)
100m Sprint
100m Walking Lunge
100m Sprint
100m Walking Lunge
5 Burpees
Run 400m with a Med Ball (20/14)

20 Min AMRAP:
25 ft. OH Walking Lunge (95/65)
8 Bar-facing Burpees
25 ft. OH Walking Lunge
8 Chest to Bar Pull-ups

Scaled:
25 ft. Front Rack Walking Lunge (45/35)
8 Bar-Facing Burpees
25 ft. Walking Lunge
8 Jumping Pull-ups

6 Min Plank Tabata: Begin with a side plank on the right elbow, switch to a front plank on both elbows, go to a side plank on the left elbow, continue for 6 minutes.

Complete 10 Rounds for Time:
6 Push-ups
8 Toes to Bar
10 Box Jumps (30/24)

20 Min AMRAP:
Run 400 meters
10 Pull-ups
20 Pistols
30 Sit-ups
40 Double Unders

Back Squat
4 x 3 @ 90% of 3RM

“Death By…”
1 Hang Power Clean (115/80) + 1 Wall Ball Shot (20/14)
*Add 1 rep per movement each minute until you can longer meet the time requirement.