Dumbbells

3 Rounds w/ 35kb

  • 12 x Floor Press (each arm)
  • 12 x Z-Press
  • 12 x Hand Release Pushups
  • 2 Turkish Get-ups

16 Min Alt EMOM

  • 12 Cal Assault Bike
  • 1 Round of KB DT (2 35lb KB)
    • 12 Deadlifts
    • 9 Hang Cleans
    • 6 Should-to-overhead

Running

  • 3:00 min Fast Pace
  • :30 sec Jog
  • 1:00 min Fast Pace
  • 1:00 sec Jog

18, 15, 12, 9, 6, 3 For Time

  • Squat Clean Thrusters (50lb)
  • Run 200m
  • Toes-to-bar

2 Rounds For Time

  • 800m Run Forward
  • 400m Run Backward

2 Sets of 2 Rounds of E1.5MOM with 1 min rest between sets

  • 20 Squats (50lb)
  • 20 Squats (80lb)

Also complete 50 Air Squats within the rounds. Break up as needed.

6 Rounds

  • 1 Min Run (around your 400m effort)
  • :30 Second Active Recovery (Walking around)
  • 1 Min Run Back to Start
  • 2:30 Min Active Recovery
    • Complete 40 Air Thrusters During Recovery

6 Rounds

  • 2 Min AMRAP
    • 15 Cal Assault Bike
    • 15 Step-ups (20″)
  • 2 Min Rest

20 Min E4MOM

  • Run
  • 8 Toes-to-bar
  • 8 Plyometric Pushups
  • 8 Weighted Lunges (80/50lb ball)
  • Run until you have 1 minute left. Use the minute for rest and start from that position.

10 Min AMRAP

  • 3 Jumping Squats with 50lb MedBall
  • 1 Explosive Tire Flip

20 Min AMRAP

  • 30 Yard Tire Pull

Partner Workout for Time

  • 400m Overhead Carry (80# Med-Ball) – Share the Work
  • 30 pull-ups
  • 50 Thrusters (50lb db)
  • 50 Swings (50lb db)
  • 800m Run Both Run

60, 40, 30, 20, 10

  • Ski-Erg / Band Pull Downs
  • Kettlebell swings

10 min Alt EMOM

  • 15 Hand Release Push-ups
  • 15 v-ups

Metcon – Running

4 Rounds with 2 min rest between rounds

  • Run for 2 min
  • 30 second rest
  • Run back to starting point

You have a +/- 2 second leeway of 2 minutes on the return. If you are 3-5 seconds difference than do 5 snusters and 10 snusters if you are 6+ seconds difference. The snusters are with a 35lb Kettlebell

A snuster is a combination of a snatch into a thruster.