Rounds/Reps

METCON

6 Sets of Amrap 3

5 Push press 155/105 lbs
15/12 Calorie Row / Ski / Bike*

Rest 1:00 Between Amraps

Comment Only

ACCESSORY / EXTRA

3 Sets

15 Seated Band Row
15 Bent Over Band Lat Pull downs

Completion

STRICT PULL UPS

Strict Pull ups

4 x 8 

Rest 1:30-2:00 Between Sets

Reps

METCON

5 x AMRAP 3

400m Run / 1000m Bike
Hand Release Push ups in the remaining time

Rest 1:00 Between Amraps

Comment Only

ACCESSORY / EXTRA

3 sets

6/6 Bird dog 
12/12 Palloff press
Rest as needed between sets

Rounds/Reps

TEAM WOD

Get as far as possible in 34 minutes

In teams of 2:

While one partner rows, the other partner performs as many rounds and reps as possible of:
4 KB Deadlifts @ 24/16kg, Left
4 KB Hang Cleans @ 24/16kg, Left
4 KB Deadlifts @ 24/16kg, Right
4 KB Hang Cleans @ 24/16kg, Right

Rowing Intervals:
100-200-300-400-500-600-700-800m

No Score

ACCESSORY / EXTRA

Pike pulls, Feet on Rower

3 x 8-12

TBD

Rounds/Reps

METCON

In Teams of two, splitting the work as desired

Amrap 18
18/15 Cal on a Machine
12 Toes to Bar
6 Box Jumps @ 30/24", Step Down / Drop Down

Completion

POST METCON (OPTIONAL)

AMRAP 10

Max Wattage on Rower
Rest 0:20
6 Ball Slams @ 30/20 lbs

Rest 1:00 Between Sets

Comment Only

ACCESSORY / EXTRA

3 sets

1:00 Reverse Plank Hold
1:00 Side Plank hold Right
1:00 Side Plank hold Left

Weight

WEIGHTLIFTING

Push Press + Push Jerk + Split Jerk

6 Sets:
3+2+1 Reps @ Moderate to Heavy Load

Rest 1:30 Between Sets

Time

METCON

60 Double Unders
10 Dumbbell Front Rack Walking Lunge Steps, @ 50/35 lbs x 2
21 Strict Handstand Push ups

Rest 2:00

60 Double Unders
20 Dumbbell Front Rack Walking Lunge Steps, @ 50/35 lbs x 2
15 Strict Handstand Push ups

Rest 2:00

60 Double Unders
30 Dumbbell Front Rack Walking Lunge Steps, @ 50/35 lbs x 2
9 Strict Handstand Push ups

Comment Only

ACCESSORY / EXTRA

3 sets

- 12 Banded Straight Arm Lat Pull down
- 12 Reverse Dumbbell Flys

Weight

SQUAT CLEAN

Every 2:00 x 5

5 Squat Cleans @ 50% Across

Time

METCON

For Time

7-6-5-4-3-2-1
Deadlifts @ 70%
21-18-15-12-9-6-3
Wall balls @ 20/14lbs 

RX+ Wall balls @ 30/20 lbs

Comment Only

ACCESSORY / EXTRA

Weighted Deadbugs

3 x 20 Reps

Reps

BAR MUSCLE UPS

EMOM X 8

0:20 Max Reps Bar Muscle up

Reps

METCON

4 Rounds for Total Reps

1:00 V-Ups
1:00 Burpees over Dumbbell
1:00 Alternating Dumbbell Hang Snatch @ 50/35 lbs  
1:00 Rest

Comment Only

ACCESSORY / EXTRA

Seated Band Rows

3 x 15 Reps, Moderate Band

Reps

METCON

AMRAP 25

35 Ab Mat Sit-ups
35 Air Squats
Max Rep Ring Dips

Rest 2:00 Between Rounds

RX+ Strict Ring Dips

Comment Only

ACCESSORY / EXTRA

Pendlay Row

3 x 10

From 9am to 1pm we will be rowing in up to teams of 10 a marathon row of 42,195 meters!

Reps

METCON

Get As Far As Possible in 20:00

100-200-300-400-500m, etc
Row or Ski 
1-2-3-4-5, etc
Front Squats @ 60%

Comment Only

ACCESSORY/EXTRA

Seated Box Jumps, High

4 x 5 

Distance

HANDSTAND WALK

5 Sets

50' Handstand Walk

Rest 1:00 Between Sets

RX+ 75’

Reps

METCON

6 x 1:30 Amrap, Rest 0:30

15 Dumbbell Power Cleans @ 50/35 lbs x 2
Max Rep Dumbbell Shoulder to Overhead @ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

3 sets

10 Seated Plate Around the World
20 Bent Over Band Lat Pull down

Time

METCON

For Time:

21-15-9
Snatch

- After each set of snatches, perform:
20 Box Jump Overs, Step Down @ 24/20”

Snatch Weights: 95/65lb, 115/75lb, 135/95lb

Weight

WALKING LUNGES

5 Sets

50' Dumbbell Farmer's Carry Walking Lunges.

As heavy as possible, Across

Rest 1:00-1:30 Between Sets

Comment Only

ACCESSORY / EXTRA

Wide Stance Good Morning

3 x 20 @ light

Time

METCON

5 Rounds

75 Double Unders
25 Kettelbell Swings @ 70/53 lbs
1000m Bike / 500m  Row or Ski*

Comment Only

ACCESSORY / EXTRA

3 Sets

50’ Suitcase Carry
16 Starfish
Rest 1-1:30 Between Sets

Weight

DUMBBELL BENCH PRESS

Every 2:00 x 5

10 Dumbbell Bench Press
3 Wall Walks

Rounds/Reps

METCON

Amrap 12

12 Toes to Bar
12 Wall Balls @ 20/14lbs
12/10 Calorie Row

Comment Only

ACCESSORY / EXTRA

Reverse Snow Angels

3 x 4-8 Reps

Weight

STRENGTH

5 Sets:

6 Feet Elevated Body Rows
12 Push ups

Rest 2:00 Between Sets

Time

METCON

4 Rounds for time

20/15 Calories Row or Ski
20 Single Dumbbell Alternating Clean and Jerk @ 50/35 lbs 

Comment Only

ACCESSORY / EXTRA

Weighted Hollow Body Hold

4 x 0:30
Rest as needed

Distance

TEAM WOD

In Teams of 2:

On a 30:00 Clock, Perform
20-40-60-80-60-40-20
Wall Balls @ 20/14 lbs
Ab Mat Si-ups

Directly into:

Max distance in remaining time
100' Farmer’s Carry @ 70/53 lbs
25' Dual Kettlebell Front Rack Walking Lunges @ 70/53 lbs

No Score

ACCESSORY / EXTRA

Tabata Machine, of your choice

8 sets of 0:20 on, 0:10 off

Time

METCON

Every 2:00 x 8

10/8 Calories on a Machine
30 Double Unders
6-8 Alternating Dumbbell Snatch @ 50/35 lbs

Completion

GYMNASTICS

EMOM x 8

Odd - 1-3 Wall Walks / 25-50' Handstand Walks
Even - 5-10 Pull ups / Chest to Bar Pull ups

Comment Only

ACCESSORY/EXTRA

2 sets, light band

30 Band Pull aparts
30 Bent over band lat pull downs
-Rest 2:00 Between sets-

Weight

BACK SQUAT

Every 2:00 x 5

2 Back squats, @ ascending
*Begin @ 75%

Time

METCON

For Time

15-12-9-6-3 
Thrusters @ 135/95 lbs
Burpee to Target

Comment Only

ACCESSORY / EXTRA

Feet Elevated Glute Bridge

3 x 15-20 

Time

METCON

6 Rounds

400m Run / 500m Row/Ski / 800m Bike*
15 Deadlifts @ 185/135 lbs
10 Strict Ring Dips

RX+ 10 Weighted Ring Dips & 225/155 lbs

Comment Only

ACCESSORY / EXTRA

Scorpion Stretch

20 Total reps, slow and steady.