Metcon (AMRAP – Rounds and Reps)


12 DB box step-ups (12.5/15 kg) (20 in)

12 DB deadlifts

30.5-m DB farmers carry

4-5+ rounds.

Quick light sprint of a workout after yesterday’s squat cleans.

Loading should allow for unbroken reps and a quick pace on the farmers carry.

Metcon (No Measure)



50 DB push-up + renegade rows

– One rep = 1 push-up + 1 renegade row.


Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups
To learn more about Taylor click here
Stimulus & Goals


Keep vested run under 3:00. Unvested run should be 2:00 or less.

Spend no more than 2:00 completing the burpee muscle-ups.

Wear a vest if only you are still able to perform the workout as Rx’d.


Keep moving on the run. Especially while wearing a vest. It’s easy to let the vest “weigh” you down. Run tall and remember to breathe.

On the burpee muscle ups, rest after the burpee. Take a second to shake out your arms and grab some chalk if you need it. Make each rep count. Failing a repetition can be devastating.

Metcon (No Measure)

Every 3:00 for 5 sets:

For speed:

10 DB bench presses

20 push-ups
In Accessory – I, the goal is to move through 30 reps as fast as possible. Use a weight on the DB bench with which you can go unbroken and fast. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish them in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.