“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees


Scaled "Glen"
For Time:
15 Clean and Jerks (135/95)
800m Run
5 Rope Climbs
800m Run
50 Burpees

On the 2:00 x 5 Sets:
1 Hang Snatch
1 Snatch
1 Low Hang Snatch
1 Snatch


15-12-9-12-15:
Hang Power Snatch (75/55)
Thrusters (75/55)
100m Run

4 Rounds
Minute 1: Sumo Deadlift High Pull (75/55)
Minute 2: Box Jumps (24/20)
Minute 3: Calorie Bike/Row
Minute 4: Ab-Mat Sit Ups
Minute 5: Rest

Bench Press
Build To a Heavy 1-3 Reps

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 6:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 12:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
100' Walking Lunge
30 Dumbbell Snatches (50/35)

On the 2:00 x 6 Sets:
6 Front Squats

AMRAP 7:
4 Chest To Bar Pull Ups
8 Front Squats (135/95)
12/9 Calorie Bike/Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Chest To Bar Pull Ups
8 Front Squats (115/85)
12/9 Calorie Bike/Row
16 Toes to Bar

RX+: Bar Muscle Ups

AMRAP 20
400m Run
20 Wall Balls (20/14)
20 Single DB Step Ups (24/20)

For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
20 Pull-Ups
1,000m Row
20 Pull-Ups
30 Kettlebell Swings (53/35)
400 Meter Run

Alternating On the Minute x 10
Odd Minute: 3 Snatches
Even Minute: 3 Overhead Squats


AMRAP 15:
10 Power Snatches (95/65)
25 Double Unders
10 Burpees
25 Double Unders

4 Rounds
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)


- If not bodyweight, choose moderate weight. -

Build To A Heavy Complex
3 Power Cleans
2 Hang Power Cleans
1 Push Jerk

5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (95/65)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

10 Rounds:
200 Meter Run
9 Burpees


Midline
3 Giant Sets
5 V-Ups
10 Sit-ups
:15 Hollow Hold

AMRAP 20:
400 Meter Run
2 Rope Climbs (15′)
6 Sumo Deadlift High Pulls (95/65)
12 Single Dumbbell Box Step Ups (24/20)

Teams of 2:

Every 10 Minutes x 2 Rounds
1000m Row (Each)
50 Burpees
30 Kettlebell Swings

- You Go, I Go for the burpees and swings -

Overhead Squat
Build To A Heavy Set of 3

AMRAP 16:
400m Run
15 Toes To Bar
9 Overhead Squats (95/65)

Deadlift
Build To A Heavy Set of 5


3 Rounds For Reps:
1 Minute Burpees
1 Minute Deadlifts
1 Minute Double Unders
1 Minute Push Presses
1 Minute Rest

Barbell: 115/85

Bench Press
4 Sets of 10

AMRAP 15
21/15 Calorie Row
15 Push Ups
9 Box Jumps (24/20)

4 Rounds
20 Ab-Mat Sit Ups
15 Wall Balls (20/14)
10 Power Snatches (95/65)

Strength
Odd: 3-Position Clean
Even: 1 Push Press + 1 Push Jerk +1 Split Jerk

For Time:
50 Double Unders
9 Chest To Bar Pull Ups
21 Power Cleans (95/65)
50 Double Unders
9 Chest To Bar Pull Ups
15 Power Cleans (95/65)
50 Double Unders
9 Chest To Bar Pull Ups
9 Power Cleans (95/65)


RX+: (both)
Bar Muscle Ups
Squat Cleans

Team of 2
AMRAP 20:
30 Burpees
40 Sit-ups
50 Walking Lunges

Only one athlete can be working at a time.

If Solo:
AMRAP 20:
10 Burpees
20 Sit-ups
30 Walking Lunges