A. Hinshaw Warm-Up

B. “Flash”
7 Rounds
400m Run
–rest 2-3min–
*LV1 = Sub 2:15, LV2 = Sub 1:55, LV3 = Sub 1:35….if you have a watch, wear it*

“Quality”
5 Rounds, Not For Time
20/15 Calorie Row
4 Alternating Turkish Get-Ups (DB or KB)
14 Alternating Overhead Plate Step-Ups (25/15 | 24″/20″)
1:00 Ring FLR or Push-Up Plank
–walk 150m–
*This workout is specifically not for time. We are prioritizing intentional, quality movement above all else today.*

C.E.
Flexibility
Hold these positions for 2:00 each

A. Strength
KB Rack Lunge
5 Sets for Load
14 Alternating Kettlebell Reverse Lunges
–rest 1:00–
*Front Rack Hold, Heavy*

B. “45 Special”
AMRAP 8
30 Double Unders
15 Kettlebell Swings (53/35)
*Top of every minute 5 Burpees, workout starts with 5 Burpees*

C.E.
Olympic Lifting
Hang Snatch
5 x 3 @70-80%

A. Handstand
3 Rounds
5-10 Perfect Push-Ups
5-10 EZ Touch Kick-Ups
0:30s Handstand Hold (try to bring feet away from wall and balance)
1:00 EZ Row

B. “Skyscraper Raccoon”
EMOM x 21min
1) Bike/Row for MAX calories for 0:45s
2) 2-3 Rope Climbs or 7-10 Strict Pull-Ups
3) 5 Push Jerks (185/125)

C.E.
Aerobic Capacity
4 Sets
1200m Run (5k pace)
–rest 1:00–

A. Olympic Lifting
Clean Complex – E2:00 x 6 sets
1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat
*Same weight across for all sets, heavy*

B. “Nasty Girls”
3 Rounds For Time (15min cutoff)
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

C.E.
Strength – Back Squat
5 x 3 @70-75%

In Teams of 2-3…

“Nuked”
10 Rounds

50m Farmer’s Carry (70/53)
*One partner will be holding a handstand/plank, One will be resting*

–then–

200 Wallballs (20/14)
*One partner will be hanging from the pull-up bar, One will be resting*
150 Pull-Ups
*One partner will be holding the kettlebell goblet style, One will be resting*
100 Calorie Bike/Row
*One partner will be holding a lunge, One will be resting*

A. Snatch
EMOM x 10
3 Touch-n-Go Snatches
*Focus on cycling, not load*

B. “Running Annie”
50 – 40 – 30 – 20 – 10 reps of: (20min cutoff)
Double Unders
Sit-Ups
*400m Run after each round*

“Hanging By a Thread”

EMOM x 7
3 Heavy Touch-n-Go Deadlifts

–rest 3:00–

AMRAP 7
Max Burpees To Target

–rest 3:00–

For Time (7min cutoff)
30 – 20 – 10
Contralateral KB Suitcase Lunges (53/35)
1 – 2 – 3
Rope Climbs

A. Handstand
EMOM x 12
1) Wall Walk and Hold for 0:30s
2) 16 Seated Lateral L-Sit Leg Lifts
3) Freestanding Handstand Hold 0:20s (partner spotted) or 10 EZ Touch Kick-Ups
4) Rest

B. “Viking Swing”
27 – 21 – 15 – 9 – 6  (11min cutoff)
Kettlebell Swing (70/53)
Calorie Row

A. Olympic Lifting
Power Clean + Push Jerk
E2:00 x 8 sets
*Build up to a moderate/heavy weight, then remain there for all 8 sets. Goal is to receive the clean and go directly overhead. Focus on position*

B. “Bartender”
AMRAP 15
9 Clean and Jerks (135/95)
12 Toes-to-Bar
15 Calorie Bike or 30 Jumping Lunges