A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar


Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.


16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-Ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

After the 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

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