Push Press Build to a heavy Single “Lickety-Split” 21-18-15-12-9: Sumo Deadlift High Pulls (75/55) Push Press (75/55) *See TRIIB for modifications and At-Home options

“Fast Five” AMRAP 5: 21/15 Calorie Assault Bike 15 Toes to Bar 21 Front Squats (135/95) Rest 5 Minutes AMRAP 5: 21/15 Calorie Assault Bike …

Deadlift Build to a Heavy Set of 5 “Go Fish” For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell …

Strict Press Build to a heavy single “Layup” 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (50/35) Wallballs (20/14) *See TRIIB for modifications …

Endurance Workout:  

“SeaWorld” 3 Rounds For Time: (30 Minute Time Cap): 25 Power Snatches (75/55) 10 Power Clean and Jerks* 1,000 Meter Row Round 1: 135/95 Round …

Overhead Squat Build to a Heavy Single “T-Mobile” AMRAP 15: 5 Bar Muscle-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) *See TRIIB for modifications and …

“Cindu” AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Air Squats 30 Double Unders  

“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/85) 30 Toes to Bar …