3 Round Monday!

3 Rounds for Time of:
20/14 Calorie Row
20 Push-ups
30 Air Squats

Snatch Balance + OHS

5 Sets of:
Snatch Balance + 2 Overhead Squats:
*Weight is athlete’s choice, build throughout

A fun 3×3!

3 Rounds of:
3 Minute AMRAP:
10 Handstand Push-ups (kipping)
10/7 Calorie Row
25 Foot Single Arm Dumbbell Overhead Walking Lunge (30/20)

Rest 1 Minute Between Rounds
*Pick up where you left off
*Switching arms can be done at any time
*Each 5 foot mark = 1 rep

Rx+ 50/35lb dumbbell

Clean Complex EMOM

8 Minute EMOM:
1 Clean High Pull
1 Squat Clean
*Build throughout, up to 90% of Squat Clean 1RM
*Goal of long pull is to make barbell float with hip hinge

Strict Press 5×3

Strict Press:
#1: 3 reps @ 70% of Strict Press 1RM
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 3 reps @ 90%
*If strict press 1RM is unknown, get heavy!

Grind & Rest

4 Rounds for Reps
Minute 1 – 15 Deadlifts (135/95)
Minute 2 – 10 Bar Facing Burpees
Minute 3 – 5 Ring Muscle-ups
*Sub RMU for 5 Ring rows, 5 Ring dips (assisted or kipping)
*Goal is to Sprint and rest remaining of minute. If unable to achieve 10+ seconds of rest, cut reps back the next round.

120 Reps possible (Ring rows + Ring Dips = 5 reps)

One Minute at a Time

3 Rounds for Reps
Minute 1 – 50 Double Unders
Minute 2 – 20 Walking Lunges
Minute 3 – 15 Hang Power Cleans (75/55)

RX+ (95/65)
*Score is total reps – total of 255 possible

Deadlift 5-3-2-1-1

Deadlift for load:
#1: 5 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
Back To Top