Triplet

Got Lungs

5 sets of: Deadlift x 3 reps Rest 30 sec 10 Heavy Russian KB Swings Rest 90 sec For time: 21-15-9 Cal row Burpees 400m run

The Big Show

3 sets: 10 alt pistols 10 HSPU ( or 3 reverse wall climbs/ or hold nose to wall) 30 double unders 3 rounds for time: 9 power cleans (135/95) 12 S2OH 135/95) 15 Burpees

Paper Planes

3 sets of: (7 min cap) 5 strict ring rows Hollow rock/hold 45 seconds Every 8 minutes for 40 minutes: 10 alternating DB squat snatch (40/30) 15 pullups 400m run

RICE- aroni

Every 2 minutes for 10 minutes Back squat 5-5-3-3-1 Then 2 sets of back squat x 10 @ 75% 1RM Every 90 sec for 12 minutes: 3 push press (155/110) 6 box jump overs 9 KB swings (70/53)

The Revolution

3 sets not for time 5 muscle ups 10 HSPU 7 strict T2B For time: 1000m row Followed by… 4 rounds 2 rope climbs 40 double unders 20 push ups

Black Mamba

Take 15 minutes to build to 80-90% 1RM back squat Then.. 3 sets of: 3 reps @ 85% 1RM Rest 1 minute 20 strict renegade rows (10 per arm) Rest 1 minute For time: Buy-in: 50 cal row 3 rounds of: 30 double unders 20 KB swings (70/53) 10 strict Pullups

Bad to the Bone

Deadlift 5-3-1-5-3-1 Work from 75% on the first set to 90%+ on the last 3 rounds for time: 400m run 20 box jumps (24/20) 15/10 strict ring dips

P. H. A. T.

4 rounds for time 14 alt DB snatch (50/35) 14 pullups 400m run Cash out: Emom 8: Minute 1: 20 seconds hollow rock Minute 2: 30m dual farmer carry (heavy)

Quail Man

Every 2 min for 10 min: Backsquat Set 1: 6 @ 65% Set 2: 4 @ 75% Set 3: 2 @ 80% Set 4: 2 @ 85% Set 5: 1 @ 90% Then Final Set:  Max UB reps at set 4 working weight. UB is 1 sec pause at top or set is done. Then […]

Clutch City

Every 2 minutes for 10 minutes(5 sets) Back squat Set 1- 6 reps (65%) Set 2 – 4 reps(75%) Set 3- 2 reps(85%) Set 4- 2 reps(90%) Set 5- 1 rep(95%) Then, 2 sets of Back squat x 1 (100%+) Rest 3 min AMRAP 9: 5 Power cleans (155/110) 10 pullups 20 wall ball