ETAC

S w/u

-

400m sled drag

-

10 x 90/60 @ 2k+ 7

-

4 rounds

12 RDL

12 pendlay row

5 T2B

-

100 band leg curl

GPP

S w/u

-

8x scap push up + 8x scap pull up + 8x banded pull apart + 8x dislocates

2 rds

-

10x push up + 10x pull up + 10x hollow lat pull down + 10x pallof press

2 rds

-

W2H double(2x) 3-ct lower BP

-

5x BP @ 60% +10X Mace 360 +2 min rest

5 rounds

-

10x FDBR + 10x LDBR + 10x Rev Fly

3 rounds

-

100x face pull

100x tri push down

MOE

Dislocates

-

DL + HC + PP

1x triplet every 30sec for 10min

-

MOE: DL

**All lifts @ +15-20#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

BP & BS

1X10 @ 30-50%

4x5 @ 50-70%

-

60/60 Row until you hit 2000m 

*note it would take 7rds @ 1:45 500m avg pace this is as easy or hard as you make it

HYBRID

S W/U

-

400m sled drag

-

8x2 BB jump sqt 

-

ME lower:

2RM Chamber Bar Box sqt  

-

3x1 @ 90% of 2RM

-

4x12 hyper

4x8 RDL @ 50% 

-

4x50 seated leg curl 

ETAC

S w/u

-

3 rounds

15 KBS

15 GS

5 box jump

-

ME lower: 3RM zercher squat

3x3 @ 80-85% of 3 or 1 rep max based on feel

-

4 rounds

12 reverse hyper

12 hip bridge w/5 second hold at top

1 min rest 

-

100 band pull apart

100 face pull

-

4x 30/30 AB

GPP

S w/u

-

10x Kang Sqt + 10x Headcutter + 30m Gorilla Shuffle (15m right lead + 15m left lead)

3-4 rds

-

Warm up BS

-

15x BS + 90 sec row/ski +2 min rest

3 rounds 

• 5 min rest

5x Box Jump + 90 sec row/ski + 2 min rest

3 rounds

• 5 min rest

AMRAP 6 min

+1x dbl KB RDL + 30m rack carry + 30m Farmer carry

-

100x banded pull through

100x banded leg curl

HYBRID

S W/U

-

20x dislocate

-

30m SA overhead carry (each arm) + 20x mace 360 + 10x push up 

-

10min EMOM

3x PP @ 45% + red bands

-

Warm up BP 

10x10 BP

2min rest between

-

4x8 skull crusher

4x8 fat grip hammer curl 

MOE

10min TGU warm up

-

4x 2000m + 3min rest

1.@ 2k + 18sec R22/42

2.@ 2k + 15sec

R24/44

3. @ 2k +12sec

R 26/46

4.@ 2k+ 9sec

R28/48

-

5min FLR

ETAC

S W/U

-

5x man maker + 10x KBS

3 sets @ increasing weight 

-

5x sumo DL @ (50% + 25% bands)  + 5x box jump + 30sec hard bike

4 sets, 2min rest between

-

5x PP @ (50% + mini red bands) + 5x box jump + 30sec hard Row

4 sets, 2min rest between

-

500m Row @ 2k pace + 1min rest

500m row @ 2k-1/-2sec

HYBRID

FYF

MOE

Dislocates

-

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3-4 rds

-

MOE: BS

**All lifts @ +10#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

1x8+ @ 70%

-

5x5 Press @ 45% + 25% bands

-

DL

1X10 @ 30-50%

4x5 @ 50-70%

-

AMRAP 8

+1x G2S @ 50% BW + 30m bearhug carry

ETAC

S w/u

-

10min EMOM

1x PC + 1x HC + 4x FS

-

5x5 BS @60 % + 25% bands

1min rest between

-

5x5 BP @ 55% + 25% bands

1min rest

-

4x10 hyper @ 60% of BS

-

100x Thruster @ BB +

100x wall ball @ 20#

+

100x ball slam @ 20#

for time

GPP

S w/u

-

5x inchworm w/ push up + 10x banded pull apart + 30m lateral Monster walks

4 rounds

-

(10-1) double DB ladder

BR + RDL + HC + Sqt + PP

*15m DB Bear Crawl after each rung

-

Every 30 sec for 5 min

10x KBS

HYBRID

S w/u

-

1x Power clean + hang clean + front sqt

Every 30sec for 10min

-

10x3  DL @ 55% + 25% bands

*chase each set with 2x knee jump

-

4x12 belt sqt @ 50% 1RM + 1minm death march 

2min rest 

-

4x12 hyper

4x8 KB RDL

-

100x leg curl

MOE

800m sled drag

-

Single arm Kb complex:

10x swing+

8x snatch +

6x C&P + 

4x windmill + 

2x TGU

2 sets each arm @ light KB 

-

30min row/ski

@ 2k + 18sec

R20/40

-

100x band upright row

100x band pull through

ETAC

S w/u

-

50x (TGU+ windmill) @ 20-35#

-

5x 750m Row/ski + 4min rest

@ 2k+ 2/3sec

open rate

*increase speed each round if possible

-

4x30/30 hollow hold

GPP

S w/u

-

50x TGU

-

Work to rest ratio

1000m Row/Ski @ R20/40 + rest + 1000m Row/Ski @ R24/46 + rest + 1000m Row/Ski @ R28/52 + rest

-

5 min FLR

HYBRID

S w/u

-

400m sled drag

-

12x 90/60 Row/ski/ bike

@ 2k + 11/12sec

R20/40

-

Keep a light Kb moving for 10 min

MOE

Dislocates

-

5x GS + 5x RDL + 5x OHP + 5x Pull up + 5x box jump

3 sets

-

MOE: Press

**All lifts @ +5#

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

1x8+ @ 70%

-

5x5 DL @ 50% + 25% bands

1min rest

-

BS

1X10 @ 30-50%

4x5 @ 50-70%

-

20-10 

Wall ball + burpee

GPP

S w/u

-

8x scap push up + 8x scap pull up + 8x banded pull apart + 8x dislocates

2 rds

-

10x push up + 10x pull up + 10x hollow lat pull down + 10x pilaf press

2 rds

-

W2H 2 count pause BP

-

5x3 2 count pause BP @ 70% of W2H + 30m DB Bear Crawl

-

100x banded face pull

100x banded tri push down