Banded 7’s
-into-
10:00 AMRAP
30-second Row (build in
pace)
10 Kip Swings
10 Ring Rows
5 Pike Push Ups
10 Alternating V-Ups
WORKOUT PREP-
3 sets:
WARM-UP -
2:00 Air Bike
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-
empty bar)
4 Hang Muscle Snatch (PVC-
empty bar)
3 Hang power Snatch (PVC-
empty bar)
8:00 AMRAP
:30 Jump Rope
5 Dynamic Squat Stretches
5 Deadbugs
5 Back Squats (empty bar -
build in weight)
5 Strict Knees to Elbow
4 Up-downs Over Box
STRENGTH -
Back Squat for load:
#1: 10 reps @ 65%
WARM-UP -
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty
bar))
5 Kip Swings
3 Inch Worms
STRENGTH -
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
2:00 Machine
-into-
8:00 AMRAP
5 Kip Swings
10 Ring Rows
10 Banded Pass Throughs
5 Muscle Snatch (PVC- empty
bar)
5 Snatch Push Press (PVC-
empty bar)
5 Overhead Squats (PVC-
empty bar)
WARM-UP -
10:00 AMRAP
1:00 Machine
10 Roll and Reach
10 Bird Dogs
3 Deadlifts (empty bar - build
across sets)
5 Sumo Deadlift High Pull
(kettlebell)
5 Pike Push Ups
STRENGTH -
Deadlift for load:
10:00 AMRAP
1:00 Air Bike
5 Inch Worms
10 Deadbugs
10 Dynamic Squat Stretches
3 Back Squats (empty bar -
build across sets)
STRENGTH -
Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%