Basic
Every minute on the minute for 15 minutes (5 sets):
- Station 1 – Romanian Deadlift x 6-8 reps @ 20X1
- Station 2 – Alternating Reverse Lunges x 10 reps (perform these as heavy as possible)
- Station 3 – Single-Arm DB Press x 6 each arm
Every minute on the minute for 15 minutes:
- 5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)
- 5 Burpees
If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
Every 2 minutes, for 10 minutes (5 sets):
- 100 Meter Farmer’s Carry (as heavy as possible)
Performance
Take 15 minutes to build to today’s heavy Clean & Jerk
Every minute, on the minute, for 15 minutes (15 sets):
- 3 Ground to Overhead (135/95 lbs)
- 6 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
Every 2 minutes, for 10 minutes (5 sets):
- 100 Meter Farmer’s Carry (as heavy as possible)