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A. WARMUP1

Hip flex
Middle Back Mobility
Ham
Calf and AB
Leg Swings
Hip Rotate
Wrist
Shoulder JointScoring: Not Scored

B. WARMUP2

30 Jumping Jacks
20 Mountain Climbers
10 Air Squats
5 Burpees

**Mobilize**
:30 Wrist Stretch
:30 Up-Dog
:30 Air Squat Variations
:30 PVC Rack Stretch
:30 PVC Front Squats
:30 PVC Strict Press

DB
10 Deadlift
10 Hight Pull
10 Strict Press
5 Push PressScoring: Not Scored

C. PRACTICE

Power Clean + Front SQ + Push Jerks

x 10 RoundsScoring: Not Scored

D. "M & Ms"

AMRAP 13:
10 Lateral Dumbbell Burpees, 1 Round of Double Dumbbell "Macho Man"
10 Lateral Dumbbell Burpees, 2 Rounds of Double Dumbbell "Macho Man"
10 Lateral Dumbbell Burpees, 3 Rounds of Double Dumbbell "Macho Man"
10 Lateral Dumbbell Burpees, 4 Rounds of Double Dumbbell "Macho Man"
10 Lateral Dumbbell Burpees, 5 Rounds of Double Dumbbell "Macho Man"

**1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

[Continue Adding 1 Round of Macho Man]
Dumbbells: (50's/35's)Scoring: Not Scored

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A. WARMUP

2 Minute Easy Row
30 Wall Squats
1 Minute Romaninan Deadlifts
30 Seconds Lateral Box Step-ups [each]

– MOBILITY
Ankle Rocks on Box: 45 Seconds
Pigeon Pose on Box: 45 Seconds Each SideScoring: Not Scored

B. PARTNER WOD

[Teams of 2]
AMRAP 20:
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)Scoring: Not Scored

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A. WARMUP 1

– 15 PVC Pass Through
– 15 PVC Around the World
– 10sec/side PVC Front Rack StretchScoring: Not Scored

B. WARMUP 2

:15/15 Windmill
:30 Cat and Cow
:15/15 Bridge Dog
:30 Downward DogScoring: Not Scored

C. WARMUP 3

2 Rounds :
5 Inchworm to Push-Up
10 Shoulder Tap
15 Ring RowScoring: Not Scored

D. 1RM BENCH PRESS

In 15 Mins :
12-10-8-6-4-2-1-1-1Scoring: Not Scored

E. PART B

20-15-10-5-10-15-20
– 25 DUs / 50 SUs
– Dead Hang Seconds
– DB Bench PressScoring: Not Scored

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A. WARMUP 1

1 Round
1 Minute Glute Bridges
30 Seconds Walkouts
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Walkouts
1 Minute Glute Bridge Walkouts
30 Seconds Walkouts
1 Minute Air Squats
30 Seconds Walkouts

Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
—————-
Dead Bug 10/10 x 2
Bridge Dog 10/10 x 2
Scoring: Not Scored

B. WARMUP 2

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front SquatsScoring: Not Scored

C. 1 RM BACKSQ

Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 2 reps @ 90%
#6: 1 rep @ 90%
#7: 1 RMScoring: Not Scored

D. "Red Zone"

21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)Scoring: Not Scored

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A. WARMUP 1

Shoulder Rotate
Hip flex + Ham
Thoracic Spine Mobility
Ankle
Leg Swing
Side SQ
SQ Tempo
Air SQ
Hip Rotate
Hip UP/Down
Front Plank/Side
Wall SQ [Rack] 30sec 2x
Scoring: Not Scored

B. WARMUP

50 Jumping Jacks
10 Up-Downs
25 Jumping Jacks
5 Up-Downs

Clean & Jerk
3 Deadlift-Shrug
3 Power Cleans
3 Push Jerk

Snatch
3 Deadlifts
3 Snatch Pulls
3 Hang Power Snatch

Thruster
3 Front Squats + 3 Push Press + 3 ThrustersScoring: Not Scored

C. "ADDERALL"

AMRAP 10:
1 Mile Run
Max DB Clean and Jerks (50/35)

[Rest 3 Minutes]

AMRAP 7:
800 Meter Run
Max DB Power Snatches (50/35)

[Rest 3 Minutes]

AMRAP 4:
400 Meter Run
Max Thrusters (50/35)

*Score is total reps completed.Scoring: Not Scored

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A. PART A

Turkish Get Ups
-2x Right ARM
-2x Left ARM
-10 Hollow to SupermanScoring: Not Scored

B. PART B

TEAM OF 2
AMRAP 20 MINS :
20 Turkish Get Ups
20 Ring Dip or 20 Bench Dip
20 Reverse Burpees
200 Meter Run (with partner)Scoring: Not Scored

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A. Russian Kettlebell Swing WARMUP

Russian Kettlebell Swing
10 Glute Bridges
10 Single Leg Glute Bridges (Left Leg)
10 Single Leg Glute Bridges (Right Leg)
10 KB Deadlifts
10 Russian Kettlebell SwingsScoring: Not Scored

B. PART A

30" DB Farmer Carry x 5 (70%)
rest 30Scoring: Not Scored

C. PART B

40-30-20:
Knees Raise or Lying Knees Raise
ALT Russian Kettlebell Swings
Directly into…
30-20-10:
Mountain Climbers
Slam Balls (15/10kg)

TIME CAP : 20 MINS
https://www.youtube.com/watch?v=bGg1ae66t6AScoring: Not Scored

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A. WARMUP 1

:30 of Each:
Active Spiderman
Squat to Stand
Inch-Worm to Up-Dog
PVC Pass ThroughScoring: Not Scored

B. WARMUP 2

3 Burpee Box Step-Ups
3 Burpee Box Jump & Stand
————-
3-6 Strict Pull-Ups
6 Kipping Swings
6 Kipping Chest to Bar Pull-Ups
————-
10 PVC Overhead Squats (5 reps with pause in the bottom / 5 reps no pause)
5 Empty Barbell Overhead Squats (all with a :5 pause in the bottom)
————-
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front SquatsScoring: Not Scored

C. PART A

Every :90 for 5 sets:
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power SnatchScoring: Not Scored

D. PART B

5 Rounds For Time:
12 Chest to Bar Pull-ups
10 Power Snatch (75/55)
8 Box Jumps (24"/20')Scoring: Not Scored

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A. WARMUP

200 Meter Walk
:30 Single Unders
:30 of Handstand Hold [Legs on the Box]
10 Hollow Rock
:15 Overhead DB Hold (Right Arm)
:15 Overhead DB Hold (Left Arm)
30 Single Unders or 15 DUsScoring: Not Scored

B. HSPU WARMUP

WRIST
LAT
CORE/GLU — Hollow HoldScoring: Not Scored

C. CHEST/MIDDLE BACK MOBILITY

:15/15 Windmill
:30 Cat and Cow
:15/15 Bridge Dog
:30 Downward DogScoring: Not Scored

D. BENCH PRESS

10-8-6-4-3-3 << Score
BENCH PRESSScoring: Not Scored

E. METCON

For Time:
24/18 Cal Bike or 500/400 Meter Row
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
24/18 Cal Bike or 500/400 Meter Row

*On the Minute: 3 Burpees

TIME CAP: 20 MINSScoring: Not Scored

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A. WARMUP

1 Minute Each
Easy Bike
Active Samson
Dumbbell Glute Bridges (Bell on Hips)
Single Dumbbell Strict Press (30 Seconds Each)Scoring: Not Scored

B. Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front SquatsScoring: Not Scored

C. MOBILITY

Dumbbell Assisted Straddle Stretch: 1 Minute
Single Arm Lat Stretch on Wall: 30 Seconds Each SideScoring: Not Scored

D. BACK SQUAT

Heavy [Good Form]
7-6-5-4-3Scoring: Not Scored

E. “Drift Away”

AMRAP 15:
50/35 Calorie Bike or 75/50 Calorie Row
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)Scoring: Not Scored

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