Deadlifts
EMOM x 12
3 reps
*Increase weight every minute*

15-12-9-12-15:
Toes to Bar
Deadlifts (165/115)
Lateral Barbell Burpees

Bulgarian Split Squat
Build to a Heavy 8 (each leg)

5 Rounds
20/15 Calorie Bike
20 Single Dumbbell Step-back Lunges (50/35)
20 10 Meter Shuttle Sprints

Bench Press
4 Sets of 10

AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Ab-Mat Sit Ups
30 Box Jump Overs (24/20)
15 Bar Muscle-Ups / Burpee Pull Up

5 Rounds:
15 Kettlebell Swing (53/35)
400 Meter Run
40 Double Unders

Overhead Squat
Build to a Heavy Single

2 Rounds:
25 Overhead Squats (95/65)
50/35 Calorie Bike

Death By... Clean and Jerks (95/65) 1 Rep on the 1st Minute 2 Reps on the 2nd Minute 3 Reps on the 3rd Minute 4 Reps... *When eliminated, athletes must perform 8 burpees on the minute until 25 minutes*

For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (155/105)
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run

Thruster
Build to a Heavy 5

3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

Weighted Pull Ups
4 sets of 5


AMRAP 15:
200 Meter Run
15 Slam Balls (30/20)
100’ Bear crawl/handstand walk

"Always Remembered"

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (95/65)
Cash-Out: 2977 Meter Row

Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

EMOM x 10
- 3 Power Snatches-
(Snatches must be touch and go,
increase weight every two rounds)


AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

5 Rounds:
21/15 Calorie Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean


3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 95/65

Split Jerk
Build to a Heavy 1

AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

On the Minute x 10 (5 Rounds)

Odd: 8 Dumbell Incline Bench
Even: 8 Barbell Bent Over Row
- Increase weight every round -

30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row

Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Bike
15 Toes to Bar

5 Rounds

25 Kettlebell Swings
20 Kettlebell Sumo Deadlift High Pulls
15 Kettlebell Goblet Squats
10 Box Jumps
100m Run or 5 Cals Bike/Row

Kettlebell: 53/35
Box: 24"/20"

Reverse Lunges
Build to a Heavy Set of 6 (each leg)

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row