“Kev”
Teams of 2.
AMRAP 26 Minutes-
6 Deadlifts ea. (315/205)
9 Synchro Bar Facing Burpees
9 Bar Muscle-Ups ea.
55′ Barbell Carry Together


Strength Training:
20 minutes to establish a-
1 Rep Max Back Squat

Metabolic Conditioning:
AMRAP 8 Minutes-
20 Wall Balls (14/10)
10 Straight Leg Raise


Aerobic Conditioning:
6 Rounds-
200m Run
*Rest 1 minute between runs.

Metabolic Conditioning:
3 Rounds-
30 Dumbbell Overhead Walking Lunges (35/20)
15 Scaled Handstand Pushups
1 Rope Climb


Partner “Bull”
2 Rounds-
200 Double Unders
50 Overhead Squats (135/95)
50 Pullups
1 Mile Run

*One partner runs 400m at a time.


Strength Training:
EMOM 8 Minutes-
1 Clean
1 Hang Clean
1 Front Squat

Metabolic Conditioning:
“Brendan’s Birthday Bash”
AMRAP 15-
33 Double Unders
22 Air Squats
11 Pushups

Every 3 rounds, complete:
150m Farmer’s Carry
10 Alternating Hammer Curls
*If you want to truly RX this workout,
you’ll have to take your shirt off!