3 Rounds
Perform 1 Round every 5 Minutes
35 Front Squats 115/75
Run 200m
60 Double-unders

Midline & Romwod

4 Rounds
30 Second Weighted Plank
30 Second Elevated Super Man (Perform on a 45# Plate)
Rest as needed between rounds and sets

3 Rounds
15-25 GHD Sit-ups
15-25 Weighted GHD Hip Extensions

3 Sets
Front Rack walk - 10 steps back/10 forward
110-130% 1RM Front Squat

“Pain Optional”
On the Minute for 12 Minutes
3 Front Squats 185/125
AMRAP Ring Dips for the Remaining Minute

200m Sprint
Every 2 Minutes for 10 Minutes

Rest 5 Minutes

100m Sprint
On The Minute for 10 Minutes

Midline & Romwod

5-10 Minute Banded March 

5 Rounds
10 Slow Ab-mat Sit-ups
15-30 Seconds Parallette Tuck Hold

2 Minute Chinese Plank

Part 1:
Front Squat
2 – 2 – 2 – 2 – 2
* With 5 second descent

Part 2:
21-15-9
Front Squat 95/65
10-7-5
Over/Unders

Midline & Romwod

3 Rounds
10 Banded Hip Ext
1 Minute Banded Plank

3 Rounds
15-25 GHD Sit-ups
10 GHD Back Extensions

Optional
Max Time Back Rack Hold at 100-110% 1RM Back Squat

Gymnastics
Max Push-up

Weightlifting
1 or 3 Rep Max Back Squat

2 Rope Climbs
4 Squat Cleans 155/115
8 HSPU
16 KB Swings 53/35
32 Pull-ups
16 KB Swings
8 HSPU
4 Squat Cleans
2 Rope Climbs

5 Rounds

1 Minute Plate Overhead Hold 25/15
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs

Row 5k

Midline & Romwod

5-10 Minute Banded March

3 Rounds
10 Hollow ab wheels
50' Sliding plank

2 Minute Chinese Plank

Overhead Squat 5-5-5-5-5
Press 5-5-5-5-5

“The Fast and the Furious”

3 Rounds
15 Burpees
Run 400m
15 Pull-ups

Test:

1 RM Clean & Jerk

Run 1 Mile

Midline & Romwod

3 Rounds
10 Banded Hip Ext
1 Minute Banded Plank

3 Rounds
10 Hollowed Ab Wheel
50' Plank Walk with Sliders

3 Rounds
10-25 GHD Sit-ups
10 Back Ext

FMS
5 Push Presses 75/55
6 Toes to Bar
7 Thrusters 75/55
On the Minute for as long as possible

Part 1:
3 x 3 Position Power Snatch

Part 2:
5 Minute AMRAP
1 Hang Power Snatch (85/125
6 KB Swing 70/53

Run 800m
40 Ring Dip
Run 400m
90 Second Ring Hold
Run 400m
40 Hip Extension
Run 400m
90 Second Superman Hold on GHD
Run 800m

30 Double-unders
3 Minute Squat Hold
30 Pistols
60 Double-unders
2 Minute Wall Squat Hold
20 Pistols
90 Double-unders
1 Minute Squat Hold
10 Pistols