CARDS

♠ Close-Grip Bench Press
♥ Hammer Curls 
♣ DB Plank Pull
♦ DB Skull Crushers
BF 25 yd Bear Crawl (Body Weight)
RF 30 sec V-Sit Hold

Strength – 20 minute Time Cap
Back Squat/Front Squat
10 reps @ 55% 1RM
8 reps @ 60% 1RM
6 reps @ 65% 1RM
4 reps @ 70% 1RM
6 reps @ 70% 1RM
8 reps @ 65% 1RM

*2 min rest between sets 
*Find 1RM if you do not have it recorded – record on board*

Circuit – 5 Rounds
30 sec Work/30 sec Rest

Station 1: Prowler Push (15 yd increments)
Station 2: MB Slams
Station 3: KB Swing
Station 4: Alternating Toe Taps on Plate
Station 5: Swiss Ball Glute Bridge Lifts

Complete For Time:

1000m Row or 50 Cal Assault Bike
100 Dips or Box Dips
100 Plate G2O
75 Step-ups (total)
75 Push-ups
100 MB Sit-ups
100 KB Swings
1000m Row or 50 Cal Assault Bike

Partner Style – 2000m Row – 10 min time cap

P1: 200-500m row (no more than 500m @ 1 time)

P2: Front Rack KB hold until P1 finishes (Big Grey/Green)

Circuit – 30 min time cap

Goal = 6-8 Rounds

8 Incline DB Bench Press
8 DB Renegade Row
20 MB Alt. V-Ups
20 Band Tricep Extension
30 yd SA DB OH Carry

Strength – 15 min cap
Trap Bar Deadlift – WTH x 5

*3 minute rest*

Superset 1 – 12 min cap
Max Rounds

10 Trap Bar Deadlift @ 50% (WTH x 5 weight)
10 Push-ups
20 Alt. Plank Shoulder Taps

*3 minute rest*

Superset 2 – 15 min cap
Max Rounds

10 KB Head Cutters
150m Row SPRINT
30 sec Slide Board
10 Cal Assault Bike

Complete For Time:
“Filthy Fifty”

50 Box Jumps / Step-ups (each leg)
50 Pull-ups / Jumping Pull-ups
50 KB Swings
50 Walking Lunges (each leg)
50 Knees-to-Elbows
50 DB Push Press
50 Superman
50 Wall Balls
50 Burpees
100 Jump Rope

Partner Style – EMOM x 10 Min
**P1 & P2 start on opposite exercises**
Odd Min: 15 DB Push Press
Even Min: 40 sec Battle Rope

Circuit – 30 Min Time Cap 
Max Rounds 
10 DB Close Grip Bench Press
5 DB Man Makers
20 Band Face Pull
1 40 yd Sled Push Sprint
10 Heavy Alt. DB Curls

Core – 4 Rounds
25 Russian Twist (each side) + 15 Dead Bugs + 20 Alt V-Ups (total)

15 Min Time Cap
Power Clean – WTH x 2
5 – 3 – 3 – 2 – 2

**2 minute Rest**

AMRAP x 30 min
*Split into Groups*
10 Burpee to Wall Ball
10 Cal Row
10 Harvards (each leg)
10 TRX Plank Knee Tucks (feet in TRX)
10 KB Sumo DL High Pull

CARDS
♠ Hang Power Clean 
♥ DB Walking Lunge (each leg)
♣ DB Curl & Press 
♦ Pull-ups
BF 15 Seated Open & Closes
RF 40 yd Sled Push 

4 Rounds 
40 sec Work/20 sec Rest
**1 minute Rest between Rounds**

Alt. DB Floor Press
Reverse Crunch
HR Push-ups
Alt. V-ups
DB Front Raises
Superman
DB Hammer Curls
Plank w/ Alt. Leg+Arm Lift
Swiss Ball Pot Stirs (alternating)

Finisher
3 min Military Plank Hold (Push-up Position)