As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts  50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)

WARM-UP 2:00 CARDIO OF CHOICE Into… MOBILITY (3:00 CLOCK) 10 Alt. Samson Lunges 10 Cat Cows 10 Arm Haulers 10 Scap Pull-Ups Into… AMRAP X 5 MINUTES 20 Jumping Jacks […]

WARM-UP AMRAP X 5 MIN 20 Single Unders 5/5 Ankle Rotations 5 Jefferson Curls 10 Alt. Elbow Punches 5 Cat Cows AMRAP X 5 MIN 10/10 Single Leg Single Unders […]

WARM-UP 2 ROUNDS 10 Toe Touch + Jumping Jacks 5 Cat/Cows 10 Alt. Bird Dogs 5/5 Groiner + Hamstring Stretch* *Start in a groiner position, then slowly straighten your front […]

WARM-UP 400m Run Into… 1 ROUND 10/10 Leg Swings 5 Bootstrappers 10/10 Staggered Stance Good Morning 20 Shoulder Taps 10 Scap Push-Ups 10 Glute Bridges 10 Slow Deadbugs Into… AMRAP […]

Open 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 […]

WARM-UP 2-3 ROUNDS MOBILITY 4 Cat Cows 4 Yoga Push-Ups 8 Alt. Groiners 8 Kang Squats Into… AMRAP X 6 MINUTES 150m/100m Row 20 Single Unders 10 Alt. Forward or […]

WARM-UP 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. […]

WARM-UP 2 SETS 8/6 Cal Bike (RPE 6) 8 Box Step Overs (20) 8 Alt. Lunges 16 Alt. Deadbugs Into… 2 SETS 10/8 Cal Bike (RPE 8) 10 Box Jump […]

WARM-UP 1 ROUND 10 PVC Pass Throughs 10 Plank to Pike 10 Scap Pull-Ups Into… 1 ROUND 10 PVC Cuban Press 10 Push-Up to Pike 10 Kip Swings Into… 1-2 […]