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
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Front Squats (185/135)

*See TRIIB for modifications and At-Home options

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 Burpees
9 Push Jerks (135/95)

*See TRIIB for modifications and At-Home Options

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 and At-Home options

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 2: 155/105
Round 3: 185/135

*See TRIIB app for modifications and At-Home Options

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 At-Home Options

“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
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

*See TRIIB for Modifications and At-Home options

“TripAdvisor”
AMRAP 5:
Buy-In: 45/30 Calorie Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders

*See TRIIB for Modifications and At-Home options