Workout #1

In 10 mins:

Run 1 mile


100 Double Unders


Max reps in remaining time Squat Cleans, 185/135 lbs

Score = Number of Squat Clean Reps

Workout #2

4 rounds - 2 minutes each

18/15 Row Calories

Max Reps In Remaining Time Wall Balls, 20/14 lbs


Rest 2 mins

Workout #3

In 8 mins:


Run, 1 mile


Max reps in remaining time Deadlift, 315/225 lbs


–then–


In 10 mins:

Run, 1 mile


Max reps in remaining time Power Cleans, 225/155lbs


–then–


In 12 mins:


Run, 1 mile


Max reps in remaining time Overhead Squats, 135/95 lbs

Workout #4

Every 4 minutes, for 16 minutes (4 sets):

500 Meter Row

25 Wall Ball Shots (20 lbs to 10’/14 lbs to 9’)

Max Reps of Squat Snatches (95/65 lbs)

Athletes may work for the full 4 minutes but must return to the rower to begin the next set at the top of their new interval.