Tuesday, September 24th


a) EMOM x 15

3 Exra Low Hang Power Snatch (hovering above the ground)

b) For time (TCO 24)

1000/900m Row

800m Run

80 Double-Unders

40 Single DB Weighted Step-Ups (mod)

500/400m Row

400m Run

40 Double-Unders

20 Single DB Weighted Step-Ups


a) Every 4 min for 12 min (3 rounds)

60 sec Plank Hold

15 DB Bent Over Row

10 Strict Pull-Ups

b) For time

400m Run

immediately into…

5 Rounds

10 No Push Burpees

10 DB Power Cleans

immediately into…

400m Run


a) AMRAP 10

10 DB Hang Power Cleans

10 Weighed Reverse Lunges

10/7 Cal Bike

b) 2 Rounds

30 sec Plank Hold

25 Hollow Rocks


a) Deadlift (1RM)

b) 10 Rounds

40m Farmers Carry

5 Box Jumps (tall)

2 Stone Over the Shoulder

Park Roberts