Workouts

With a running clock:

Minutes 0-10:
Build to a heavy Duratus Clean Complex.

Minutes 12-20:
Every two minutes perform one rep of the Duratus Clean Complex at 55-60% of heavy single for the day.

With 1 minute of work and 1 minute of rest:

5/4/3/2/1
-Squat snatch
-max bike calories in remainder of minute

open:
(135/ 95 lb. barbell)

fitness:
(95/ 65 lb. barbell)

movement:
(45/ 35 lb. hang squat snatch)

12 minute EMOM
minute 1: 6 front squats
minute 2: 3 overhead squats
minute 3: rest

*pick a weight that is close to an RPE 6-7
**use the same weight for both the front and overhead squats if able to

20 minute AMRAP:

1 minute row
x30 russian twist
1 minute row
x20 single arm kettlebell suitcase step ups
1 minute row
x10 renegade rows

*score is total calories accomplished on rower

open:
(20/ 14 lb. medicine ball, 53/ 35 lb. kettlebell, challenging dumbbell weight)

fitness:
(14/ 10 lb. medicine ball, 35/ 26 lb. kettlebell, challenging dumbbell weight)

movement:
(10/8 lb. medicine ball, 26/ 18 lb. kettlebell, challenging dumbbell weight)

A). Good Mornings
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8

B).
6 minute AMRAP
x8-12 single arm dumbbell row
x8-12 strict toes to bar

For time:

Climb up the ladder
2-4-6-8-10
Thrusters*

rest 2 min

Climb down the ladder
10-8-6-4-2
Thrusters*

*15 double unders after each set

open:
(95/ 65 lb. barbell)

fitness:
(75/ 55 lb. barbell)

movement:
(45/ 35 lb. barbell)

*double the amount of single if not doing double unders

A).
Strict Press:
6@ RPE 6
6@ RPE 7
6@ RPE 8

B).
6 minute AMRAP
x12-16 dumbbell tricep extensions
x8-12 barbell bicep curls

For time:
*partition as needed

100 push ups
150 KBS
2000 meter row/run

open:
(53/ 35 lb. kettlebell)

fitness:
(53/ 35 lb. kettlebell, chest elevated push ups)

movement:
(35/ 26 lb. kettlebell, chest elevated push ups)