6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

1k row warmup in 4:27
Burgener warmup @ 45, 65

Squat Clean 3-3-3-3-3
@65-95-115-125-130

Deadlift 5-5-5-5-1
@165-195-215-225(PR!!)-245

Stability ball
50x 10lb med ball rotate situps

1k row
4:00 fish game

5 min assault bike @ 50 RPM

3 rounds EMOM:
min 1: 30 seconds seal walk
min 2: 15 seconds/arm KB OH situps @ 15 lbs
min 3: 30 seconds hollow body roll
min 4: 30 seconds 10 lb med ball situps

28 ft agility ladder x 10 things
3x each direction 5-10-5 drill

Tabata Assault bike -- 1.1 miles/39 calories total

3 rounds of:
min 1 - 16 lunges w/ 35lb barbell
min 3 - 30 seconds max toes-to-bar (in one set) 10-10-10

Then 5 min AMRAP:
150m row
10 wall balls (14 lbs, 9')
10 med ball situps
(2 rounds + 159)

3 min rest

Then 5 min AMRAP:
10 Russian kb swings @ 16kg
10 step ups @ 20"
10 no-pushup burpees
(3 rounds + 14)

Trodo Games!!

Event 1:
Team of 4, 12 minutes AMRAP
2 people doing partner med ball situps, 1 person hang snatching, 1 person resting.
Med ball situps = lay back, tap the 20lb med ball to the floor above your head, situp, hand it off to your partner.
Hang Snatch @ 65 lbs for girls.


Event 2:
Team of 2 chipper:
80 deadlifts (115 lbs for girls)
60 thrusters (65 lbs)
40 burpee bar hops

I did ~ half of these things

Event 3:
(I didn't do this)
12 minutes minus the time Event 2 took AMRAP:
6 toes to bar
6 kettlebell swings
(inc by 3 each set up to 21, then back to 6)

Event 4:
1RM clean + front squat + jerk
I hit 145. Didn't try any higher because the jerk was shaky.

We got 10th, meh. But it was super fun! Our other team got 2nd!!

Trodo Practice:
~20 hang snatches @ 65 lbs
~30 med ball situps

25 deadlifts @ 115 lbs
15 thrusters @ 65 lbs
10 bar-hop burpees

power clean + front squat + jerk complex @ 65, 115, 135