Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
30 Double-Unders
15 Toes to Bar
20/15 Calories of Rowing

Note times for each set (each 8 min)

Bootcamp (Fitness)

Every 8 minutes, for 32 minutes (4 sets) for times:
15/10 Calories of Rowing
15 DB Thrusters (35/25)
90 Single Unders
15 Knee Raises
15/10 Calories of Rowing

3 Giant Sets:

10 Each Leg Bulgarian Split Squat
20 Banded Good Mornings
30 Glute Bridges


12 Min AMRAP

12 Cal Bike
12 Deadlifts (225/ 1550
12 Wall Balls(20/14)

CrossFit (Performance)
For time:
800 Meter Run

immediately followed by…
Three rounds of:
10 Single-Arm Overhead Dumbbell Walking Lunges (Right Arm)
20 DB Alt. Snatches 
10 Single-Arm Overhead Dumbbell Walking Lunges (Left Arm Arm)
20 DB Alt. Snatches 


immediately followed by…
800 Meter Run
DB Weight (50/35)


Bootcamp (Fitness)
Same format but bootcamp can be a 400m run with just normal walking lunges holding dumbells to the side (35/25)

Skill Work:
15 Minute practice on HSPU. IF they still dont have the ability, show them the right technique from the box variation and how they can progress.

AMRAP 5 x 4 Rounds

15 American Kettlebell Swing (53/35)
10 Clean and Jerks (115/75)
5 Kipping HSPU

Rest 2 Min After Each Round


Bootcamp (Fitness)

Can keep the same as above or the following:

AMRAP 5 x 4 Rounds

15 Russian Kettlebell Swing (53/35)
10 Push Press (75/55)
5 Push ups

Rest 2 Min After Each Round

12 Min EMOM:


Odd Min: 5 Front Squats (Moderate)
Even Min: 20 Second Hollow Hold


For Time:
6 Rounds
6 Sumo DLHP 95/65 lbs
9 Lateral Bar Burpees
12 Pull Ups

Bootcamp (Fitness)

For Time:
6 Rounds
6 Sumo DLHP 95/65 lbs
9 Lateral Bar Burpees
12 Ring Rows or Assited Pull Ups

30min AMRAP (with a Partner)
50 Walking Lunges (each leg)
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
60 Calories bike/row
60 Kettlebell Swings (2/1.5 pood)
60 Sit-Ups
40 Dumbbell Hang Squat Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14 lb)
6 Rope Climbs (15 ft)

One person works at a time

Teams of 3 (30 minute cap)

3000m row

30 dead lifts (185/135)

60 burpee box jump overs

90 toes to bar

60 burpee box jump overs

30 dead lifts

3000m row

12-10-8-6:
Dumbbell Strict Presses (Each Side) 
After Each Set: 21 Sit-ups

Followed by…

100 Band Pull-Aparts

Running time trials
800m
600m
400m
200m
100m

Rest between each distance as long as the run took.

Front Squat 
2×4 @ 79% 
2×3 @ 84% 
2×2 @ 90%

10 Rounds: 
100 Meter Run 
1 Legless Rope Climb

Squat Clean 
Minutes 1-2-3: 3 Squat Cleans (62-65-68) 
Minute 4: Rest 
Minute 5-6-7: 2 Squat Cleans (72-75-78) 
Minute 8: Rest 
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)

For Time: 
100 Calorie Assault Bike/Row
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups

5 Supersets: 
10 Barbell Bench Press 
10 Romanian Deadlifts 
Rest 2 Minutes Between

10 to 1 descending ladder
Kettlebell Swings (1.5/1)
Alternating KB Cleans
Alternating Turkish Get Ups

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike/Row
1 Minute Rest

On the 1:00 – 5 Toes to Bar 
On the 2:00 – 6 Toes to Bar 
On the 3:00 – 7 Toes to Bar 
On the 4:00 – 8 Toes to Bar 
On the 5:00 – 9 Toes to Bar 
On the 6:00 – 10 Toes to Bar

25 min AMRAP

800 Meter Run
21 Power Cleans (185/135)
400 Plate Run (45/35)
21 Burpee Box Jump Overs (24/20)

Tabata Fight Gone Bad

With a Running Clock in 20 minutes
Tabata Wall Ball (20/14 lbs) (10/9 ft)
Tabata Sumo Deadlift High-Pull (75/55 lb)
Tabata Box Jump (20 in)
Tabata Push-Press (75/55 lb)
Tabata Row (for calories)

"Cindy XXX"
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

3 x 20 Romanian Deadlifts
3 x 10 Stiff-Legged Sumo-Deadlifts
3 x Max Effort Glute Ham Raises

Conditioning
3 Rounds:
Minute 1: 20 Calorie Bike or Row
Minute 2: 17 Calorie Bike or Row
Minute 3: 14 Calorie Bike or Row
Minute 4: Rest

Jerks
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1

AMRAP 12:
100 m Sprint, 1 Man Maker
100m Sprint, 2 Man Maker
100m Sprint, 3 Man Maker
….
Continue to Climb by 1 Man Maker

“Gwen” 
15-12-9: 
Unbroken Clean and Jerks

Conditioning 
3 Rounds For Time: 
75 Double Unders 
25 Kipping Handstand Push-ups

Giant Superset

Barbell Bench Press: 4×8
Dumbbell Close Grip Floor Press: 4×25
Weighted Sit-ups: 4×25

Conditioning

12 min AMRAP:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish

30-20-10:
Hang Power Clean (115/80)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (205/145)
Calorie Row