ALL BEARS– Split Jerk 1×1
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
KODIAK– “The End 1,2,3”
3:00, 6:00 Amrap, and For Time.
16/20 Calorie Row
30 Wall Balls 14/20
20 Toes to Bars
30 Box jumps 20/24
20 Sumo Deadlift High Pulls 65/95 M55/85
30 Burpee over Bar
20 Shoulder to Overhead 95/135 M75/105
– 2-minute rest/reset between each AMRAP –
– get as far as you can in 3:00- rest 2min
– get as far as you can in 6:00- rest 2min
– get through all of it for time.
KODIAK– 3:00, 6:00 Amrap, and For Time.
13/16 Calorie Row
30 Wall Balls 10/14
15 Toes to Bars
30 Box jumps 16/20
20 Sumo Deadlift High Pulls 55/75 M45/75
30 Burpee over Bar
20 Shoulder to Overhead 80/115 M65/95
2-minute rest/reset between each AMRAP
POLAR– 3:00, 6:00 Amrap, and For Time.
12/15 Calorie Row
20 Wall Balls Thrusters (light)
20 Hanging Knee Raises
20 Box Step Ups 16/20
20 Kettlebell Sumo Deadlift High Pulls (light)
20 Up Downs
20 Dumbbell Push Press
2-minute rest/reset between each AMRAP
