GC 60MIN – WORKOUT
“DOUBLE EMOM”

8 Minute AMRAP:
MIN 1 – Max Distance KB Farmer’s Carry (53/35)
MIN 2 – 25 Push-ups

-Rest 2:00

8 Minute AMRAP:
MIN 1 – Max KB SuitcaseLunge (53/35)
MIN 2 – 5/5 KB Single ArmPush Press

FINISHER
“SUNS OUT, GUNS OUT”
(NOT FOR TIME)
75 Curls w/ Band
75 Tricep Pull-Down w/ Band

GC 45MIN
STRENGTH
Every :20 x 20 SETS
1 Power Clean

PARTNER WORKOUT
IN TEAMS OF 2…
20 ROUNDS FOR TIME
3 Power Cleans (155/105)
6 Box Jump Overs (30/24)
100m Run

*Partners Alternate Each
Round. 10 Rounds Each.

GC 30MIN
WORKOUT

For Time:
400m Run
into…
5-10-15-20-15-10-5
Double Dumbbell Deadlift
Box Jump
into…
400m Run

*16:00 Cap