HF60

WORKOUT

DEATH BY (7:00 CAP)

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)

4 Kipping Pull-Ups

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By”

Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

OPTIONAL FINISHER

FOR TIME

400m Walking Lunge

(Score is Time)

SC45

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a 5RM Strict Press

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

500m Row

40 Toes 2 Bar

30 Ring Row

20 Push-ups

10 Push Press (135/95)|(95/65)

(Score is Rounds + Reps)

HF30

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 7 Single DB Lunge-Lunge-Squat*

MIN 3 – 9 Box Jumps**

*1 REP = Right Side Lunge +Left Side Lunge + Squat

**Increase Box Height Every Round; Decrease Reps by 1

(Score is Load)