3 Rounds:
30 Sumo Deadlift High Pulls (75/55)
150′ Walking Lunge

21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

Front Squat
Build to a Heavy Set of 3

AMRAP 12
10 Front Squats (135/95)
20 Pull-ups
50 Double Unders

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest

Power Clean
Build to a Heavy Set of 3

5 Rounds
10 Power Cleans (135/95)
10 Burpees

For Time: 2,500/2,000 Meter Row *Every 3 Minutes (Starting at 0:00): 10 KB DL High Pull (53/35) 20 Bodyweight Lunges

Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (65/45)
80 Box Jump Overs (24/20)
80 Thrusters (75/55)
60 Toes to Bar
60 Front Squats (95/65)
40 Burpee Box Jumps (24/20)
40 Clusters (115/80)

5 Rounds
AMRAP 6:
30/20 Calorie Row
30/20 Calorie Bike
AMRAP 10 Meter Shuttles

Build to a Heavy Set of 3
Deadlift

AMRAP 15:
1 Deadlift (225)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

AMRAP 18:
60 Double Under or 90 Single Unders
45 Air Squats
30/21 Calorie Bike
15 Push Jerks (95/65)


Accessory Work

3 Giant Sets
12 Single Arm DB Bench Press
12 Single Arm DB Row

Rest 1:30 between

Establish a 1RM or Heavy Single
Power Clean


Tabata (4 Min):
Calorie Row

Rest 2 Minutes

Tabata (4 Min):
Power Cleans (95/65)

Rest 2 Minutes

Tabata (4 Min):
Burpee Box Jump Overs (24/20)

"Mary"

AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Midline

3 Rounds
100m Front Rack KB Carry
20 Bird Dogs (10 each side)
20 Hollow Rocks

Teams of 3: 
AMRAP 25: 
120/90 Calorie Bike 
60 Alternating Dumbbell Snatches (50/35) 
450 Single Unders 
15 Rope Climbs

“Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man” (95/65)

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

5 Rounds: 
5 Strict Handstand Push-ups 
10 Strict Pull-ups
100’ Walking Lunge 
20 AbMat Sit-ups

AMRAP 5: 
Buy-In: 50/35 Calorie Row 
Immediately Into…
12 Deadlifts (135/95) 
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 35/25 Calorie Row 
Immediately Into…
8 Deadlifts (155/105) 
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 20/15 Calorie Row 
Immediately Into…
4 Deadlifts (185/135) 
8 Box Jump Overs (24/20)

Snatch Complex

On the Minute x 8
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Build to a Moderate Complex

“Inner Tube”
25 – 20 – 15 – 10 – 5
Power Snatch (75/55)
Toes-to-Bar
Burpees

AMRAP 20
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders