Rounds/Reps

Metcon

Amrap 24

200m Run
12 TTB
200m Run
8 Ring Dips
200m Run
4 Wall Walk

Comment Only

ACCESSORY / EXTRA

Weighted Sorrenson hold
3 x 60 seconds
Bear hug a plate or medicine ball

Weight

WEIGHTLIFTING

Power Snatch

3 x EMOM 3, Rest 1:00 between EMOMs

2 Power Snatch @ 75%

Time

METCON

3 rounds

20 Deadlifts @ 185/135 lbs
10/10 KB Thrusters @ 70/53 lbs

Comment Only

ACCESSORY / EXTRA

3 sets

15 Band Face Pulls
10/10 Band rear delt flies

Weight

WEIGHTLIFTING

Front Squat

6 sets
4 Front Squats @ 40%, Speed
4 Weighted seated vertical jumps
Rest 1:30

Reps

METCON

EMOM x 16

1- Max rep Burpee Box jump overs, 24/20”
2- Active rest
3- Max rep DB Snatch @ 50/35 lbs
4- Active rest

RX + 70/50 lbs

Comment Only

ACCESSORY / EXTRA

Weighted hollow body hold
3 x 60sec

Reps

GYMNASTICS

Bar Muscle ups

EMOM 5
6 BMU
or
6 Kipping C2B Pull ups

Time

METCON

5 rounds of

12 Hang Power Clean 
9 Shoulder to overhead
6 Overhead Reverse lunges
@ 135/95 lbs

Rest 30 sec

RX+ 155/105

Comment Only

ACCESSORY / EXTRA

Death March

5 x 25' @ moderate

Completion

METCON

EMOM 25

1- 15 Burpees
2- :45 Row or Bike
3- 25 Air Squats
4- :45 Bike or Row
5- 15 Ring rows

Completion

POST METCON

3 sets

12/12 Bulgarian Split Squats,
moderate load, farmer's carry
25' Death March
12 Starfish

Comment Only

ACCESSORY / EXTRA

10 minute cool down at easy
pace on the machine of your
choice

Time

METCON

10 rounds for time

10 Double DB hang Cleans
10 Front Rack DB Reverse Lunges
10 Glute Bridge DB floor press
15/12 Cal Row

@ 50/35 lbs x 2

Rest 1:00 after rounds 2, 4, 6 & 8

Rounds/Reps

TEAM WOD

In Pairs

3 x 10 min Amrap, Rest 2 minutes
between Amraps

Amrap 1 & 3:

While 2 partner runs 200m the other
partner performs rounds of:
10 Double Hang Cleans
10 DB Front Rack Reverse Lunges

Amrap 2
While 1 Partner runs 200m the other
performs rounds of:
10 DB Glute Bridge floor press
10 Alternating DB Hang Snatch (1 DB)

@ 50/35lbs

Comment Only

ACCESSORY / EXTRA

Medicine ball sit-up tosses
against wall or to partner

3 x 1:00

Completion

GYMNASTICS DRILL

Jumping Bar Muscle ups

5 sets of 2-3 reps

Completion

METCON

EMOM 15

1- 10 Goblet Squats + 5 Box
jumps
2- 10 Box Jumps + 5 Goblet
squats
3- 5 Bar muscle ups

@ 70/53 lbs & 30/24”

No Score

ACCESSORY/EXTRA

2 x 15/15  Single Leg RDL Dumbbell Switch

youtu.be/GicRQhwebVk

Weight

WEIGHTLIFTING

EMOM 8

1 Power Clean @ 75%

Time

METCON

"Diane"

21-15-9
Deadlifts @ 225/155
Handstand Push ups

Comment Only

ACCESSORY / EXTRA

Tricep Push down
Tabata, moderate band

Rounds/Reps

METCON

Amrap 24

100m Carry @ Moderate
10/10 Single DB Devil's Press @
50/35 lbs x 1
800m Run

Run replacement:
- Bike (1600-2000m)
- Row (800m)

Time

POST METCON

3 sets

12/12 DB Bent over rows
12 DB pullovers
12 Band pull aparts

Comment Only

ACCESSORY / EXTRA

Chinese plank
3 x 30-60 seconds

Weight

WEIGHTLIFTING

EMOM 8

1 Power Snatch @ 75%

Time

METCON

6 rounds for time

3 Overhead Squats @ 135/95
9 Wall Balls @ Heavy Or as
high as possible
12 Calories on Machine

RX+ 155/105

Comment Only

ACCESSORY / EXTRA

Low hang snatch high pull
5 x 3 @ 75%

Weight

WEIGHTLIFTING

Front Squats

6 sets
3 Front Squats, 1 & 1/4 @ 40%
4 Seated Box Jumps, as high
as possible

Rest 60 seconds

Time

METCON

3 rounds for time

2 sets of 3 rounds, rest 1:1

15 Pull ups
45 Double Unders

Comment Only

ACCESSORY / EXTRA

3 sets

10/10 Split stance pallof press
10/10 Split stance wood
chopper, moderate load

Completion

METCON

12 rounds, for Quality

3 Strict pull ups
7 HR Push ups
10 Reverse lunges
30 sec Hollow Hold
Cal Row/Bike 15/12 Cals/Ski 12/10

Comment Only

ACCESSORY / EXTRA

5 x 10-15 Frog Pump

Time

METCON

For Time

50-40-30-20-10
Power Cleans @ 75/55 lbs
30-25-20-15-10
Burpees over bar

Rest 2:00

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Comment Only

ACCESSORY / EXTRA

6 sets

6 Wall Balls @ As heavy & as high
as possible
6 High box jumps, no rebound
Rest as needed

Time

TEAM WOD

10 rounds for time, You go I go

30 Double unders
10 Power Cleans @ 95/65 lbs
5 Burpees over bar

Rest 5 minutes

10 rounds for time, You go I go
30 Double unders
10 Thrusters @ 95/65 lbs
5 Burpees over bar

Weight

WEIGHTLIFTING

Front Squats

10 sets
2 Speed Front Squats @ 40%
3 Burpee Broad Jumps

Rest 30 seconds / You go I go

Rounds/Reps

METCON

Amrap 10 minutes

10 Deadlifts @ 225/155 lbs
10 Box Jumps @ 24/20", step down
Run 200m

Comment Only

ACCESSORY / EXTRA

3 sets

60-90 sec Sorenson hold on GHD or bench

Time

GYMNASTICS

Bar Muscle ups

30 Bar Muscle ups for time

or

30 Kipping C2B Pull ups for
time

Time

METCON

6 Sets of

15 Cal Row / Cal Bike / 12 Cal 
Ski / 200m Run

Rest 1:1

RX+ 18 Cals

Comment Only

ACCESSORY / EXTRA

5 sets

10/10 Pallof Press
10 Alternating Plank bird dogs

Weight

WEIGHTLIFTING

Clean

1. Take 10 minutes
Work up to a Heavy/Max Clean

Rest & Reset 2:00

2. E2MOM x 3
2 Power Clean @ 75% of Above

Time

METCON

5 rounds for time

5 Thrusters 135/95 lbs
10 TTB

Comment Only

ACCESSORY / EXTRA

5 sets

3 Low Hang Clean pull @ 85%

Weight

METCON

EMOM 24

1- 15 Bench Press @ 95/65 lbs
2- 8/8 KB Cleans @ 53/35lbs
3- 70 Double Unders
4- Active Rest*
RX+ Bench press @ 135/95lbs
* Choose any machine or simply
walk

Completion

POST METCON

2 Sets

15 Bent over row, Supinated Grip
10/10 Quadruped Unilateral Hip
Extension

Rest 1 minute

Use weight from Part A

Comment Only

ACCESSORY / EXTRA

1 & 1/4 Tall kneeling DB Shoulder
press
5 x 6 reps, Heavy for 6 reps,
accross

WEIGHTLIFTING

Snatch

1.	Take 10 minutes
Work up to a Heavy/Max Snatch Rest & Reset 2:00

2.	E2MOM x 3
2 Power Snatch @ 75% of Above

Weight

METCON

3 rounds for time
 5/5 Terror Squats*
 100' Single Arm Overhead
 Walking lunges @ 50/35 lbs x 1
 * 53/35 lbs KB in Front Rack,
 50/35 lbs DB in farmer’s carry
 Score: Total Weight on Terror
 Squats
 TC: 9 minutes
 KG: 24/16 (KB) 22.5/15 (DB)

Comment Only

ACCESSORY / EXTRA

3 sets

12/12 RDL with reach, unweighted 
6 Weighted Jump Squats

Time

METCON

E4MOM x 8

500m Row / 1000m Bike / 400m / 350m Ski 
16 Step up, bear hug 20/14 lbs med ball, 24/20"
8 C2B Pull ups*

* RX+ 5/4 Ring Muscle ups 

Comment Only

ACCESSORY / EXTRA

L-sit / Hollow Hold
3 x 30-60 seconds

Time

METCON

3 rounds for time

Run 800m
200m Farmer's carry @ 50/35 lbs x 2
20 Alternating DB Hang clean and Jerk @ 50/35 lbs x 1
20 Push ups

Comment Only

ACCESSORY / EXTRA

Unilateral Romanian Deadlifts
3 x 12/12 with 1 KB, heavy

Time

TEAM WOD

3 rounds for time

Run 1 mile in sets of 400m / partner
20 Alternating DB Hang clean and jerk / HS hold
20 Alternating DB Hang clean and jerk / HS hold

@ 50/35 lbs x 1