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3 Rounds:

50 Double Unders

40 Hollow Rocks

30 Reverse Pull Ups

20 Get Ups

10 Dips


After Round 1 Perform 10 GHD Sit Ups & 15 Barbell Good Mornings

After Round 2 Perform 10 Barbell Lunges & 15 Back Extensions

After Round 3 Perform 1 Set Of Each Exercise





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20:00 To Complete

5 Rounds:

5 Power Cleans

5 Front Squats

5 Push Jerks

15 Toes To Bar

Rx:115/85

Followed By 2,000m Row


Deadlifts Heavy Sets of 3 – 2 – 1

AMRAP 18: 100 Meter Farmers Carry (40’s/25’s) 30 AbMat Sit-ups 100 Meter Farmers Carry (40’s/25’s) 15 Deadlifts (155/105)




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4390 Westroads Dr Suite D
West Palm Beach, FL 33407
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