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A. Optional Warmup

Optional Warmup
2x
Suitcase Carry 30m
10 Goblet Squat
10 Push Up
10 Sit Up
5 Inch WormScoring: Not Scored

B. Alternating Sets: Deadlift, Weighted Pull-Up

7 sets, for quality, of:
B1. 2-4 DeadliftsB2. 2-4 Weighted Pull-Ups

C. 3 Rounds For Time of Deadlifts and Ball Slams

3 Rounds for Time:
– 12 Deadlifts @ 85/185 lbs
– 24 Ball Slams

D. Cashout

Cashout
3x
10 Box Steps
10 DB Bent Over RowScoring: Not Scored

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A. Kipping Drills

Kipping Drills
Focused on Lats Pullover – Develop KipScoring: Not Scored

B. 5 Rounds For Time of Squat Snatches, Power Snatches, Overhead Squats, and more

5 Rounds for Time:
– 4 Squat Snatches
– 4 Power Snatches
– 4 Overhead Squats
– 6 Ring Dips
– 18 Box Jumps
Rest 1 minute between each round

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A. Skills

Skills
Clean High Pull
30s Practice
30s Rest
x4Scoring: Not Scored

B. Alternating Sets: Power Clean, Half Kneeling One Arm Press

5 sets of:
B1. 3-5 Power Cleans @ 80-90%Rest 1 minuteB2. 5-7 Half Kneeling One Arm Presses @ 80-90% (3111 tempo)Rest as needed

C. 6 minute AMRAP of Hang Power Cleans, Push Presses, and Bodyweight Walking Lunges

As Many Rounds and Reps as possible in 6 minutes:
– 8 Hang Power Cleans
– 8 Push Presses
– Bodyweight Walking Lunge

Bad Moon Rising

About 4-8 rounds – Banded/10#/25# on the pull ups

D. Cash Out

Cash Out
5 min
10 Ring Row
10 BurpeesScoring: Not Scored

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A. Barbell Thruster 5 x 1-4

Within 10 minutes:
Barbell Thruster
– 5 sets of 1-4 reps
Rest as needed

B. Front Squat 7 x 1

Within 18 minutes:
Front Squat
– 7 sets of 1 rep
Rest as needed

C. For Time: Barbell Thrusters and Double-Unders

For Time:
– 10 Barbell Thrusters @ 55/135 lbs
– 50 Double-Unders
– 8 Barbell Thrusters @ 55/135 lbs
– 40 Double-Unders
– 6 Barbell Thrusters @ 55/135 lbs
– 30 Double-Unders
– 4 Barbell Thrusters @ 55/135 lbs
– 20 Double-Unders
– 2 Barbell Thrusters @ 55/135 lbs
– 10 Double-Unders

D. Assault Bike for 4 minutes

For Distance:
– Assault Bike for 4 minutes

E. Row for 4 minutes

For Distance:
– Row for 4 minutes

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A. Barbell Thruster 5 x 1-4

Within 10 minutes:
Barbell Thruster
– 5 sets of 1-4 reps
Rest as needed

B. 20 minute AMRAP of Rope Climbs, Running, and Handstand Push-Ups

As Many Rounds and Reps as possible in 20 minutes:
– 1 Rope Climb
– Run 400 meters
– Max Handstand Push-Ups

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A. Alternating Sets: Barbell Bench Press, Dumbbell Split Squat

8 sets, for quality, of:
A1. 3 Barbell Bench Presses
2 Barbell Bench Presses
2 Barbell Bench Presses
2 Barbell Bench Presses
1 Barbell Bench Press
1 Barbell Bench Press
1 Barbell Bench Press
1 Barbell Bench Press
A2. 4 Dumbbell Split Squats

B. 4 Rounds For Time of Farmers Walks, Plate Squats, and Burpees

4 Rounds for Time:
– Farmers Walk 100 meters
– 15 Plate Squats
– 10 Burpees

C. Cashout

Cashout
3x
15 DB Curl
15 Toes to BarScoring: Not Scored

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A. Skills

Skills
Clean High Pull
30s Practice
30s Rest
x4Scoring: Not Scored

B. Alternating Sets: Power Clean, Half Kneeling One Arm Press

6 sets of:
B1. 2-4 Power Cleans @ 80-90%Rest 1 minuteB2. 4-6 Half Kneeling One Arm Presses @ 80-90% (3111 tempo)Rest as needed

C. 7 minute AMRAP of Running, Hang Power Snatches, and Push-Ups

As Many Rounds and Reps as possible in 7 minutes:
– Run 200 meters
– 8 Hang Power Snatches @ 35/95 lbs
– 12 Push-Ups

Bad Moon Rising

About 4-8 rounds – Banded/10#/25# on the pull ups

D. Cash Out

Cash Out
5 min
10 Ring Row
15 Slam BallsScoring: Not Scored

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A. Deadlift 5 x 3-5

Within 10 minutes:
Deadlift
– 5 sets of 3-5 reps
Rest as needed

B. Row 2,000 meters

For Time:
– Row 2000 meters

C. 5 Rounds For Time of One-Arm Kettlebell Swings, Bodyweight Walking Lunges, and Bear Crawls

5 Rounds for Time:
– 16 One-Arm Kettlebell Swings @ 12/24 kg
– Bodyweight Walking Lunge 30 meters
– Bear Crawl 30 meters

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A. Warm Up Option

Warm Up Option
2x
6/6 Halo
8 Goblet Squat
10 Boot Strappers
12 Single Arm Press
Scoring: Not Scored

B. Overhead Squat 6 x 3-5

Overhead Squat
– 6 sets of 3-5 reps
Rest as needed

C. 3 Rounds For Time of Overhead Squats and Double-Unders

3 Rounds for Time:
– 10 Overhead Squats @ 55/135 lbs
– 50 Double-Unders

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A. Dynamic Warm Up

Dynamic Warm Up
200m Jog
then
5,4,3,2,1
Straight Leg Deadlift
Barbell Row
Hang Muscle Clean
Shoulder Press
Front SquatScoring: Not Scored

B. 4 Rounds For Time of Tall Box Jumps, Inverted Ring Rows, Hang Power Clean and Jerks, and Ball Slams

4 Rounds for Time:
– 6 Tall Box Jumps
– 8 Inverted Ring Rows
– 10 Hang Power Clean and Jerks
– 20 Ball Slams
Rest 1 minute between each round


4min/round including rest

C. Hypertrophy

Hypertrophy
3x
15 DB Bench Press
15 Single Leg Deadlift
Scoring: Not Scored

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