Back Squat (3 x 3 - 3 x 2 -  3 x 1)

Goal is to find a heavy single for the day.  Rest as needed between set and add weight for each new set.

Bar will be on the back.  You will tighten the belly and then reach the butt back and down.  Fight to keep the chest up, belly tight.  Keep the heels down and drive the knees out!

Get the butt lower than the knees at the bottom with the chest still up and knees still out!  Drive through the heels and keep the chest up as you stand!

Weighted Dips (7 x 3)

Hold a weight between the legs, wear a vest or a belt with weight.You may choose to do ring dips, stationary dips, or even use a box or between 2 counter tops.

If you are unable to do sets of 3 with weight you may also just do sets of 3 strict dips or even sets of 3 slow negatives.

Goal is to get the chest and shoulders lower than the elbows at the bottom and lock completely out at the top!

Bye Bye Biceps

Part 1
4 Rounds
5-10 Pull Ups (unbroken) with Slow Negative
(may sub jump with slow lower for some or all)

Rest 1 Min

8-12 Reps Barbell Bicep Curls
(should not be able to do much more than 12 with chosen weight)

Rest 1 Min

NOTES:

Score is bicep curl weight but don't go crazy trying to get a good score.  It's just so you can log SOMETHING.If you need to do a jump up pull up with a slow lower - do no more than 5.  If you are able to do 10 with no assistance - go for it.

Either way pull ups need to be an unbroken set.

After a 1 min rest you will perform 8-12 bicep curls with the barbell loaded at a weight that will only allow you to do 12 or less.  If you get fatigued you can use the hip slightly on last few reps! (Cheat Curls)  However do NOT use the "bounce" at the bottom.  Come to a complete stop at the top and the bottom.

Bye Bye Biceps

Part 2
3 Rounds
8 - 12 Reps DB Hammer Curls (both arms at same time)
8 - 12 DB Reverse Curls (palms down - both arms same time)

May use same dumbbells throughout or may switch weights as needed.
Score is heaviest weight used.

NOTES:

Oh man - once again - go lighter than you think!  No amount of set rest between, but try to move pretty quickly through the 3 rounds for an extra fun pump.

Hammer curls are with the dumbbell turned perpendicular to the ground  - like you are giving someone a thumbs up.

Reverse curls are palms down - this is going to smoke the forearm as well.

Run Version:

Run 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Run 600 Meters - MODERATE
Rest 2 Min
6 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 sec Rest
Run 400 Meters MODERATE
Rest 2 Min
4 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Run 200 Meters Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.Score is total time, but don't mess up the paces for YOU to try to get a better score!

Row Version:
Row 1000 meters - MODERATE
Rest 2 Min
8 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Row 750 Meters - MODERATE
Rest 2 Min
6 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 sec Rest
Row 500 Meters MODERATE
Rest 2 Min
4 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Row 250 Meters Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.Score is total time, but don't mess up the paces for YOU to try to get a better score!

Run Version/No Measured Distance:

Run 4 Min - MODERATE
Rest 2 Min
8 x :40 Seconds  HARD
(20 Sec Rest between)
After final 20 Sec Rest
Run 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 sec Rest
Run 2 Min MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 Sec Rest
Run 1 Minute Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

Bike Version:

Bike 4 Min - MODERATE
Rest 2 Min
8 x :40 Seconds  HARD
(20 Sec Rest between)
After final 20 Sec Rest
Bike 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 sec Rest
Bike 2 Min MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 Sec Rest
Bike 1 Minute Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.

7 Rounds

7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning

Then

10 Reps Around the World

Score is weight used for the complex.So you will go through the complex of lunge, lunge, good morning - 7 times.  Then you will place the bar down and do 10 Around the Worlds. (5 Each way alternating).

On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.

On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip.  Squeeze the butt to stand up.

Only hinge as far as you can keep the back completely flat.  This will have a lot to do with midline strength as well as hamstring flexibility.

8 Min AMRAP
16 Russian Swings (heavy for you)
8 Sit Up to Stand with DB or MB

Use a KB that is heavy for you on the swing.

For the MB Sit Up

Men 15-25 lb
Women 10-20 lbEven though this is an amrap, make sure you are really focusing on quality.

For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top.  Only need to swing the bell to eye level.

For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead.

7 Rounds

3 Hollow Arch on Bar with Box Blocking Legs
5 Kip Swings

Watch video for best description of the box hollow/arch drill.

You will basically hang from the bar with a box or bench RIGHT in front of(like touching) your legs.  Keeping the arms straight and engaging from the core, shoulders, and lats - press against the bar so that your body goes back.  Point your toes forward so they stay in contact with the box.  Hold for 1-2 seconds.  Then pull THROUGH the bar so that your knees are in contact but toes are behind.  Head and chest are in front of the bar.  Arms are still straight.  Hold for 1-2 seconds.  Back and forth 3 total times per set.

Then you will either move the box or move to a different spot on the bar and complete 5 kip swings. This time no pause in the front or back.  Pull Through, Push Back - 5 times.

7 Min AMRAP

2 Strict Pull Ups
3 Kipping Pull Ups

If you are CAPABLE of doing this unbroken (more than once) you will do the

RX+ Version: All sets must be unbroken.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Quality over QuantitySo you have some options for this.  If you are able to do at least 5-7 sets unbroken.  Go for that.  If you are unable to try doing 2 single strict pull ups and THEN 3 kipping pull ups or something like that.

If you need to go down to 1 strict + 3 kipping to get 5-7 rounds total.  That is fine.

You can also do the strict part as a jump and slow lower or banded.  You can also do the whole thing banded, or the whole thing jumping.

Find something that is difficult for you though and that you won't bang out more than 10-11 rounds or so.

4 Rounds

30 Seconds Hollow Plank
30 Seconds Rest
30 Seconds Weighted Hollow Hold
30 Seconds Rest

For the hollow plank you will start in the top of a push up position and spread the shoulders and contract the abs even more to find a hollow position.  Make sure to keep the butt down.  Try to hold for 30 but you can break up the 30 seconds into 15-15 seconds if you need to.

For the weighted hollow hold you will hold a LIGHT weight in your hands.  Lie on your back and bring your hands all of the way above your head.  Legs are straight.  Contract the abs to press the lower back into the ground.  Use the hip flexors and lower abs to raise the feet off of the floor keeping the legs as straight as possible.  Raise the hands, arms, and shoulders off of the floor as well keeping the biceps by the ears.

You may break this into 15-15 or even 10-10-10.  You may also want to do this weightless if you are having to break.

Hang Pull + Hang Snatch (7 x 2 (1 pull - 1 snatch))

1 Hang Pull (Dip + Shrug from the hang) + 1 Hang Snatch (Full)This complex is designed to get you to focus on FINISHING the UP with a powerful up extension and shrug before pulling yourself under QUICKLY!

You will stand with the bar at the hip - hands in the snatch/overhead squat grip.  From here you will dip the chest forward slightly.  Bend the knees slightly.  Keep the heels down, and allow the bar to slide down the leg (roughly to the top or just below the knee - your choice).

First rep you will just stand back up fast and hard - driving through the heels and adding a shrug.  You should feel how this makes the bar slightly weightless for a split second.

You will then lower the bar back to the knee position in the same manner.  Come up fast and hard, shrug, and this time the elbows will come high and outside as you pull yourself under the bar and catch in an overhead squat.  Bar will be locked out overhead.  Hips lower than the knees.  Heels down.  Knees out.  Chest up. Armpits forward.  Stand from that position.

Only go up in weight as the movement is solid.  Practice at lighter weights!

Snatch Balance (5 x 2)

The snatch balance is an exercise to help you practice pushing YOURSELF DOWN under the weight!

You will start with the bar on your back with hands in the overhead squat width position.  You will dip slightly - keeping the heels down and chest up.  You will allow the knees to come forward slightly.  You will then DRIVE into the bar and pop it off of the shoulders.  From here, the focus is on pushing YOURSELF down under the bar into the bottom of the overhead squat.

Focus on moving the bar in a straight line.  As you press under your butt will go back and the head will come forward slightly.  Keep the armpits forward.  Drive the knees out and keep the chest up in the bottom.  Stand out of the hole in a stable / locked out position (overhead squat) then lower the bar back to the back.

When you are lowering the bar PLEASE make sure to absorb with the knees.  Re-set before you go again.

Start light and only add weight with solid movement!

Sumo Deadlift (5-5-3-3-1-1-1)

Score is heaviest single.

The sumo deadlift is a great movement that takes a little of the loading off of the lower back and really recruits the power of the hips/glutes!  This movement is great for building strength in a different stance/position.

For this movement the bar will start on the ground.  The feet are slightly wider than squat stance.  The hands are inside the legs.  Use a narrow grip but there should be 6-12 inches between the hands.

The knees will be bent slightly, chest up, arms straight, heels down, knees OUT (that's a big one), bar close to the body.  You will pull the bar from the ground by focusing on driving the heels into the ground, reaching the chest up, driving the knees out, and pulling the bar into the body.

The rep is finished when you are standing completely at the top.

We prefer you not to bounce these at all.  If they are new for you - it is probably best for you to re-set at the bottom of each rep.

Rest as needed (at least 2 min) between sets.

Weighted Step-ups (4 x 10 (alternating))

For this - the way it's programmed is with the bar on the back, but you are also welcome to do it holding DBs or KBs if necessary.

Please step up on a height that puts you at about a 90 degree angle at the hip and knee with your foot on the step.

You will have the bar on the back rack.  Step onto the step (the box or whatever you are using).  Make sure your WHOLE foot is on it.  Drive through your heel and make sure the knee is not caving in as you stand.  Keep the chest up and keep driving through heel. Come to a complete standing position before placing your other foot on the box.  Lower with that same foot remaining on the box.  Switch feet at the bottom.

You will do a total of 10 each set - or 5 per leg (alternating legs).

Make sure whatever you are choosing to step on is stable and secure!!!

3 - 5 Rounds
Not for Time

DB Side Lateral Raise Drop Set
-Heavy (10-15 reps)
-Medium (10-15 reps)
-Light (10-15 reps)

Single Arm DB Row
15 Reps Per Side

Supine Bar or Ring Row
15 Reps

DB Shrugs
15 Reps

Rest about a minute between exercises (drop sets=no rest).

Put weight that you used for heaviest drop set for your score - other weights in comments.

For the DB Side laeral raises - start with a weight that you can only do 10-15 reps with before you fail.  Then immediately grab a set of dumbbells that are lighter to allow you to get 10-15 more reps.  Then drop those and go even lighter for the final 10-15 reps.

Keep the elbow slightly bent and above the hand.  Pull the shoulder blades back.  Only raise so high as you feel strong and stable.  Control the lower.

For the single arm dumbbell row. you may do these free standing or leaning against something like a bench or even the wall for support.  Pull the elbow back and the DB to your rib cage.

The more parallel your body is to the ground for the supine row, the more difficult it becomes.  You may do these on a bar set up in the squat rack - probably wrap some bands or something if you do that - or with the rings.  If you need more of a challenge you can add a slow lower.

Shrugs are as simple as it gets!  Hold the DBs at your sides and shrug straight up.  Go heavy.

5 Rounds

30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
30 Seconds Glute Bridges

Then

2 Min AMRAP

Dumbbell Plank Pull Across
Rest 1 Min
Repeat

Men RX: 40-50# DB
Women RX 25#ish DB

Score is weight you use for Single Leg Deadlift

Go through the 5 Rounder first.  Pick a weight that you will be able to do at least 10 reps on those single leg deadlifts.  You can either hold a single dumbbell in the OPPOSITE hand from the foot that stays planted - OR - you can have a lighter dumbbell in each hand.

Allow the knee to bend slightly.  Keep the heel down.

For the flutter kicks, lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout.

You can place your hands under your butt or to the side.

For the glute bridges you can do these with the shoulders on the ground or elevated on a bench/box.  You may do these weighted or place your dumbbells at your hips (or a single dumbbell).  Feet roughly hip width apart.  Knees bent.  Drive through the heels and squeeze the butt to lift the hips up.

On the dumbbell pull across plank, keep the butt down!  The goal is to pass the dumbbell from side to side back and forth without too much twisting happening in the hips!

Overhead Squat (6 x 3)

How heavy you go for this workout and whether or not you add weight each time will be completely up to how comfortable you are with this movement.  If you are super new to this movement - DON'T GET FRUSTRATED!!

You are strong enough - its about position and mobility!  So don't go heavier with crappy positioning just to suit your own ego!!  Practice good positions first!

What are those positions?

You will have the bar locked out overhead with a wide grip (snatch grip) and armpits forward.  Press up and pull back on the bar and keep the ribs down.

Feet are in squat stanch under the shoulders.  To initiate the squat you will reach your butt back and down as you drive your knees out.  Keep the heels down and chest up.  Your head will come forward slightly, which means you will have the bar slightly behind your head at the bottom.

Get your butt below your knees, then stand back up.  Keep pressing into the bar!

At the top you do not want to have the bar behind your head.  Make sure you return it to back over the top of your head at the top!

Weighted Pistol (5 x 10 (5 each side per set))

Holding a KB or DB in the goblet position - perform a single leg squat (pistol)If pistols are new for you - do them unweighted.  You may even practice them holding onto the rack or using a ball as a target for stability.

Biggest keys here BEFORE you are ready to add weight are to keep your heel down throughout and keep the knee from caving in!!

If you are able to do that and want to try adding weight you will hold the weight at the chest.

For each set you will do 5 on one leg and then 5 on the other.

Reach the butt back and allow the chest to come forward.  You REALLY have to reach the butt back.  Keep the other leg out in front of you and keep the heel off of the ground.  The goal would be to get the butt below the knee at the bottom and drive up out of the heel!

4 Rounds Not for Time:

15 Dumbbell Curls Palms Up
15 Dumbbell Hammer Curls
45 Second Hold or 200' Out in Front Plate Walk
SUPER Light Barbell Walk and Curl (or 45 Second Curl)
DB or KB Overhead Walk or Hold

Score is weight used for sets of 15 curls!

Extra credit - at the end of each round - do a set of max reps push ups!!For the curls try to do the sets pretty back to back without resting much between the 2 types of  curls.  Use same weight for both. You may alternate arms or do both arms at a time.

Hold a plate out in front of you with the elbow bent  at 90 degrees and either walk 200' or hold for 45 seconds.

Grab a light barbell (think like 45-55#) do the same 200' walk or 45 seconds, but this time curl as you go - for a ton of reps.

For OH carry - press biceps into ear and keep belly tight.  Walk same 200' or hold 45 seconds. Must be done with either DBs or KBs.

7 Min Practice

Handstand Hold

Do this against the wall, free standing, or make it really challenging draw a 3' x 3' box and stay in it!You can even do it with a pike on the box handstand or practice kicking up in a handstand.

Just set the clock for 7 min and practice where you need to be in your handstand journey.

Hands should be roughly shoulder width apart.  Spread your fingers.  Press against the floor.  Tighten your belly.  Squeeze your butt.  NO BUTTS agains the wall.

You should be in a straight line from ankles - knees - hips - shoulders - hands.

7 Min AMRAP

Pike Handstand Walk Arounds

RX +: Add a single plate or small stack of plates on 2 sides of the box.

Rest when needed!

Score : Total number of trips around the boxFor this you will have your feet on the box in a pike position - hips over shoulders and hands.

Walk sideways around the box.  Once you have made one full trip around the box - go the other way.

This is going to get REAL fast and 7 min will feel LONG.  Break when needed.  Don't get sloppy.

Press into the ground.  Keep arms basically locked.  Go for control over speed.

If you want to add an extra challenge add a plate or a stack of a few plates to walk up and over on 2 of the sides.

4 Rounds

10 Rotating Side Plank on Elbow Right
10 Rotating Side Plank on Elbow Left
30 Seconds Hollow Rock

For QUALITY - not TIME!For the rotating side planks you will be on one elbow.  Lift hips and press shoulder down and away.  Feet can either be stacked or one in front of the other.

If this is already difficult - just hold for 30 seconds per round.

If possible you will take your opposite arm and touch the ground under your body - then rotate open reaching up to the ceiling.

For the hollow rocks you will lay flat on the back and lift the feet, legs and head/shoulders.  You can have arms at sides or overhead.  Press your lower back into the ground.  Using your CORE only start the rocking back and forth.

If necessary you can just do a hollow HOLD for 30 seconds or use a slight knee bend.

Metcon (Weight)

10 Bench Press
10 Strict Pull Up
9 Bench Press
9 Strict Pull Up
8 Bench Press
8 Strict Pull Ups
7 Bench Press
7 Strict Pull Ups
...
All of the way down to...
1 Bench Press
1 Strict Pull Up

Goal: Add weight for each bench.  Do all sets of bench unbroken.  Break pull ups as needed.

Score: Heaviest Bench Weight

Don't worry about time.  This is NOT for time.For this start LIGHT - or you are going to be in trouble since the goal for each one set is to add weight.  So if you start at 95 - the set of 9 might be at 100 or 105.  It's 9 jumps!  If you don't have 5s or even 2.5s available to you - you may choose to increase weight only every 2 sets.

For the bench press - make sure your feet can be planted.  If you need to - put some plates under your feet.  Keep your butt on the bench throughout. Grip is just outside shoulder width.  Pull shoulders back and down and imagine you are pinching a deck of cards in each armpit.  When you lower the weight - elbows go down and stay mostly in- not flared out!  Touch the chest - don't use a big bounce.  Press to lock out at the top.

For the strict pull up - if you are unable to do at least 4 pull ups in a row - you may sub to banded strict pull ups or the super amazing supine ring row.  For that - the more parallel the body is to the ground - the more difficult these are.

SHOULDER PRESS DROP SET!!!

4 Sets of the following:

Shoulder Press 10-12ish reps (max set)
Drop Weight
Max Set Shoulder Press (10-20# lighter than last set)
Drop Weight
Max Set Shoulder Press (10-20# lighter than last set)
Drop Weight
Max Set Shoulder Press (10-20# lighter than last set)

Do this until you end up doing a max set with the empty bar!Start with a weight that you can do a set of 10 with confidently, but prob not more than 15.

From there - depending on how heavy it is  - you will drop 10-20 lbs and repeat.

Drop 10-20 lbs and then repeat.

Keep doing that until your last set is with the empty bar.

Ideally you will do between 4-6 sets total.

For example:

135
115
95
75
55
45

If you can start heavier than that - make bigger drops.

If you start WAY lighter - make smaller drops.

Put the weight you started with in as your score.

Metcon (Weight)

3 x 15 (each side)
Seated Dumbbell Tricep Extension

RX Men: Use what you have try 40-50 and go up or down from there.

RX Women: Use what you have - try 25-30 and to up or down from there.These are the classic dumbbell tricep extension!  Keep the bicep up by the ear and really focus on a squeeze lockout at the top each time.

If you do not have dumbbells to make this work you may also sub skull crushers with the barbell.

Push Press (5 x 5)

This will be 5 sets of 5 reps (unbroken).  Rest as needed between sets!

For this movement - you will dip with the bar on the front of your shoulder with the elbows slightly in front.  Make sure the rib cage is pulled in tight and chest is up.  The bar needs to be kind of against the neck - securely on the shoulder.

You will do a small dip, keeping the chest up and shoulders back.  Keep the heels down.  When you hit the bottom of the dip you will stand fast to "pop" the bar off of the shoulders.  Continue to press the bar up as you pull the face back out of the way.  Make sure the bar path is straight.  Finish with the bar over the top of the head, elbows locked, belly down and hips and knees completely extended.

In the push press there is no re-bend.  Just the UP!

Make sure when you are bringing the bar back down you absorb the catch on the shoulder with the knees.  From there you can either feed the next rep or stand and re-set.

Pause Jerk (7 x 1)

Pause in the dip position before exploding up!!For this movement the dip will be the same as it was in the push press.

You will pause for 2 seconds in the dip position and then explode UP driving into the bar!

This time though you will push YOURSELF down.  This should be the focus instead of pushing the bar up.

You may choose to work on Push Jerks (feet move out to squat stance as you push under) or Split Jerks (land in a lunge position).

Either way, focus on landing in a stable position with the belly tight and the bar locked out!  You must also stand with the bar still overhead to complete the rep.

If you go push jerk, land in the heels no wider than squat stance.  Knees out!

If you do split jerks - make sure the back knee is bent and the front heel is down!

Deadlift (3-3-3-3-1-1-1)

For this one you will do 4 sets of 3 (not including warm up sets) and 3 sets of 1.  Rest as needed between sets.  Have a goal of going up in weight for each set.

Rest around 2 min between each.

Score you will put will be your heaviest single.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

Weighted Bear Hug March (4 x 1 Min)

The goal of this is to hold a heavy sandbag, stone or d-ball in a bear hug position and march (either in place or you can move). For 1 minute x 4 sets.

Why you ask?  It is a GREAT midline, glute etc builder!

Rest 1 - 2 min between sets.

If you don't have a heavy enough bag or ball etc, you may also hold 2 kettlebells in the front rack or even a barbell in the front rack can work!

Try not to hunch too much and keep the legs moving!!

4 Rounds

Not for Time

12 Elevated Front Leg Lunge Right
12 Elevated Front Leg Lunge Left
24 Med Ball or Weighted Sit Up
12 Split Stance Dumbbell Deadlift Right
12 Split Stanch Dumbbell Deadlift Left
12 Pike Up on Box or Ball

Use a weight that is challenging for you.  Add weight each round if you can!

Use same weight for lunges and deadlifts.

For the lunges you will put your FRONT foot on a 6" roughly riser - stack of plates - something like that.

The goal is to still touch your back knee.  Leave your back foot planted.  Do all reps on one side then on the other.  Focus is on driving out of the heel!

For the wall ball or weighted sit ups, you may throw the ball back and forth with a partner - if you have one....or you can simply hold a dumbbell at your chest or the med ball or dumbbell over your head! See the video.  Anchor your feet if you need to on this one.

For the split stance DB Deadlifts you will hold a kb or db in each hand.  Take a SLIGHT split stance (see video to get idea) and basically perform a deadlift.  Allow a slightly knee bend, keep the heel down, and chest up.  If you are unable to go all of the way to the floor and keep the front heel down and chest up - you can shorten the distance a little bit.
Stand all of the way up at the top of each rep - but leave the feet in the split stance.

On the pike ups, start in the push up position, and walk your hands back as your hips rise until your hips are over your shoulders.

Each rep includes you walking your hands back out to the starting position.

ALLLLL of the Skills AMRAP

30 Min AMRAP
(Quality over Speed Here Guys)

1 Muscle Up or Scale
2 Dips
3 Shoot Throughs
4 Strict Toes to Bar
5 Pistols (Per Leg)
10 Shoulder Taps (per hand) OR 10' Handstand Walk Unbroken

See below for a BUNCH of options

Score: Don't worry TOO much about this but enter how many total round you did.

Goal: QUALITY and challenge yourself!For the muscle ups you can do bar or ring.  You can do strict or kipping.  You can also do banded, jumping, feet assisted.  You can even sub a burpee + jumping pull up if you want!

Make sure the main focus is the transition!  Strong pull, with hips leading.  Big pull over and through with a massive sit up action.

For the dips you may do ring, parallete, bar dips - whatever you can make happen.  You can even do a jump with a slow lower or use a band.  Keep the elbows going BACK and not OUT.  Get the shoulder lower than the elbow at the bottom.  Lock all of the way out at the top.

If you are unable to to a strict toe to bar you may sub strict knees up or even lying leg raises. Work to keep the legs straight on that and move through them slowly.

For the pistols or single leg squats you will do 5 on one side and then 5 on the other.  Keep the heel down - that is the most important part.  If you need to do these on the edge of a box or there are also some ways you can use a ball or band to give a LITTLE assistance!

If you are a handstand walk ninja feel free to add an up and over to the walk.  Work on getting 10' unbroken otherwise or sub against the wall shoulder taps.  For those it is 10 each hand!

4 Rounds
Not For Time

15 Banded Rotating Steps Right
15 Banded Rotating Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right
10 Single Leg Deadlift into 3 Second High Knee Hold Left
30 Russian Twists
1 Min L Sit (accumulate)

Score is weight used for SLDL - but don't lose form just to get a good score.  These don't need to be done heavy.

For the Banded Rotating Side Steps you will have the band around the knees - just above.  Stand with your feet in your regular squat stance or just a bit wider.  Plant your left foot on the ground and bend the knees slightly - push the butt back.  Rotate open an extra 45-90 degrees and plant the right foot.  Then bring its back to starting position.  Keep knees bent and left heel planted the whole time.

Complete 15 on one side then 15 on the other.

On the single leg deadlift make sure you are holding the kb or db in the opposite hand of the foot that is down.  Complete a regular single leg deadlift and then bring the knee up and kb or db up to the shoulder - hold for 3 seconds - then repeat.  Try not to put the foot down between reps.

Squeeze the belly and butt in that hold position.

On the Russian twists, use a weight that you can get through the whole thing in 1-2 sets.  Keep the shoulders and feet off of the ground.  Each rep is touching the dumbbell or plate on both sides.

For the L-sits, choose a method that you can hold for at least 20 seconds each time.  Accumulate 1 min each time.

Back Squat (6 x 2)

For this you will do one set every 4 min.  Add weight each time.  The first set should be after you already warm up to a heavy weight!

Only go as heavy as you can maintain good form.

The bar will be on the back.  You will raise the chest and tighten the belly to initiate the movement.  From here you will reach the butt back and down.  Keep the weight in the heels, chest up, and drive the knees out.  The goal is to get the butt lower than the knees at the bottom.  We must maintian a good back position that low though!!

Once you hit the bottom position keep reaching the chest up and drive the heels down and knees out as you stand!!

Take a big breath and re-set between reps.

Alternating Single Leg Deadlift (5 x 10 (5 Each Leg))

Alternate Working Leg With Each RepFor these you will use a barbell instead of the typical dumbbell in opposite hand.

We would recommend starting these by deadlifting the bar to the hips.

Plant the working leg.  Tighten the belly and lift the chest.  Pull the bar into the body and lower by hinging at the hips and allowing the bar to slide down the leg.  Keep the chest lifted and belly tight.  Keep the heel down on the working leg and reach the non working leg back slightly as a counter balance.

Allow the knee to soften on the initial descent and then actively bend it once you are past it.  Tap the weight under control and squeeze the butt to come up.

Alternate feet with each rep.

Glute-Ham Raises (5 x 5-8)

***This part is extra credit today!

If you have a GHD you may try these on the GHD.  DO NOT try to do the full version if you have never done these before.

The idea is basically a hamstring curl using your own body weight.

You will make sure the knee is securely on the back of the pad with the feet firmly between the rollers.  Ideally you will ONLY move from the knee joint and lower yourself down do parallel.  If this is your first time you will place a  box or bench or even a folding table there to help catch yourself and add assistance to help you push up as you come up.

AS you come up - try your best not to reach your butt back, but again only hinge at the knees!

If you don't have a GHD or aren't ready for these yet - they are REALLY hard btw.  You can do them on the ground with a partner holding your feet.

You can even do slow lowers with no pull up.  You can shorten the range of motion and just go part of the way down only.

Or, if you don't have a partner or a GHD you may sub 5 x 10 good mornings at a moderate weight.