Weight
SHOULDER PRESS
Work up to a 2 Rep Max for the day
Time
METCON
15-12-9-6-3
Hang Power Snatch @ 95/65 lbs
Strict Ring Dips
Comment Only
ACCESSORY / EXTRA
3 x 10 Seated Band Rows, Heavy Band
Weight
BACK SQUAT, 1 & ¼
4 x 2 1 & 1/4 Back Squats, Hold 1/4 Position for 3s
Rest 2 minutes between sets
RPE 7/10
Calories
METCON
Every 3:00 x 5
2:00 on, 1:00 Off
5 High Box Jumps
10 Power Cleans @ 135/95 lbs
Max Calorie Row / Bike in remaining time
Comment Only
ACCESSORY / EXTRA
Unweighted Bulgarian Split Squats
3 x 10/10 
No Score
WARM UP
AMRAP 5
30 Single Unders
20 Bodyweight Lunges
10 Dumbbell Strict Press
Comment Only
SWEAT
Part 1 (26:00)
1:00 Row, Bike, Ski, or Run
10 Lusters
2:00 Row, Bike, Ski, or Run
20 Side to Side Kettlebell Swings
3:00 Row, Bike, Ski, or Run
30 Jumping Air Squats
4:00 Row, Bike, Ski, or Run
40 Plate Hops
3:00 Row, Bike, Ski, or Run
30 Jumping Air Squats
2:00 Row, Bike, Ski, or Run
20 Side to Side Kettlebell Swings
1:00 Row, Bike, Ski, or Run
10 Lusters
----
Part 2 (12:00)
EMOM 12
1: 3/side Windmill
2: 20-30 Russian Twist
3: :30 Front Plank
Time
TEAM WOD
4 Rounds for Time
800m Run
25 Deadlifts @ 135/95 lbs
100m Farmer's Carry @ 70/53 lbs
Completion
ACCESSORY / EXTRA
Ab Wheel
3 x 3-6 Reps
Weight
WEIGHTLIFTING
3-4 Sets
6 Shoulder Press
10 Push Press
Rest 1:30 Between Sets
Rounds/Reps
METCON
AMRAP 16
20 Box Jump Overs, Step Down @ 24/20"
20 Toes to Bar
10/10 Single Arm Kettlebell Cleans @ 53/35 lbs
Comment Only
ACCESSORY/EXTRA
EMOM 10
0:20 ON / 0:40 OFF
Machine of your choice
Time
METCON
Every 6:00 x 5
30/25 Calorie Row
25 Ab Mat Sit-Ups
20 Goblet Squats @ 53/35 lbs
3 Rope Climbs
Comment Only
ACCESSORY / EXTRA
3 sets
20 Banded Bicep Curls
20 Banded Pull Aparts
Weight
SHOULDER PRESS
In a 12:00 Working Window
Work up to a 3 Rep Max for the day
Time
METCON
4 Rounds for time
10 Power Clean @ 155/105 lbs
10 Strict Pull ups
RX+: 5-10 Strict chest to Bar Pull ups
Comment Only
ACCESSORY / EXTRA
L-Sit Hold on Rings or Paralettes
5 x 0:20 Hold, 0:40 Rest
Weight
FRONT SQUAT
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
3 @ 78%
Tempo 3.1.X.1
Time
METCON
21-15-9
Suitcase Step up Overs @ 50/35 lbs, 20"
Thrusters @ 75/55 lbs
Run 400m
Comment Only
ACCESSORY / EXTRA
3 Sets
25’ Death March
25’ Silverback Swings
Weight
WEIGHTLIFTING
Every 1:30 x 8
Alternating Dumbbell Bench Press Complex
8 x 3-5 complexes, Moderate to light
Reps
METCON
2 Rounds for Reps
1:00 Double Unders
1:00 Alternating Dumbell Snatch @ 50/35lbs
1:00 Burpees
Rest 2:00
2 Rounds for time of average reps completed
Comment Only
ACCESSORY / EXTRA
Dumbbell Bent Over Row
3 x 8-12, Hold ext 2 seconds
No Score
WARM UP
Complete as many rounds as possible in 5:00…
10 Down Dog + Toe Taps
10 Air Squats
10 Front Plank Shoulder Taps
30 Jumping Jacks
Comment Only
SWEAT
Part 1 (24:00)
Every 1:00 x 24
1: :45 Calories on Machine (Row, Bike, Ski)
2: 10-12 Toes to Bar / Swinging Leg Raises / Ab Mat Sit-Ups
3: :45 Calories on Machine (Row, Bike, Ski)
4: 8-10 Dumbbell Power Clean
——
3:00 Rest
——
Part 2 (10:00)
Complete as many rounds as possible in 10:00…
1:00 Farmer's Carry (or Static Hold)
10 Plate Overhead Straight Leg Sit-Up
:30 Hollow Rocks / Hollow Ups
10/side Side Plank Hip Touch
:30 Arch Ups / Supermans
Rounds/Reps
TEAM WOD
In Pairs, Separate work as desired, one person working at a time.
AMRAP 12
20 Box Jumps, Step Down @ 24/20”
20 Cal Row / Fan bike
20 Wall Balls @ 20/14 lbs
Rest 2:00
AMRAP 10
15 Box Jumps, Step Down @ 24/20” @ 24/20”
15 Cal Row / Fan bike
15 Wall Balls @ 20/14 lbs
Rest 2:00
AMRAP 8
10 Box Jumps, Step Down @ 24/20” @ 24/20”
10 Cal Row / Fan bike
10 Wall Balls @ 20/14 lbsCompletion
ACCESSORY / EXTRA
Medball Weighted Broad Jumps
5 x 3 Jumps, Rest as needed
Reps
METCON
Every 3:00 x 4
200m Run
3 Power Snatch @ 70%
Max Rep Strict Chin Ups
Weight
BACK SQUAT
3 x 4 @ Moderate to Heavy for the day
Rest 1:00 Between Sets
Comment Only
ACCESSORY/EXTRA
3 x 20 Good Mornings Empty Bar
Rest 60-90 seconds between sets
Weight
SHOULDER PRESS
Work up to a 5 Rep Max for the day
Time
METCON
4 Rounds for time
12 Burpee Step ups @ 20", 50/35lbs x 2
24 Russian Kettlebell Swings @ 70/53 lbs
Comment Only
ACCESSORY / EXTRA
Hollow Body Rocks
3 x 1:00 / 1:00 
Weight
WEIGHTLIFTING
Hang Clean Complex
Every 2:00 x 6
2 Hang Power Cleans + 2 Low Hang Squat Cleans, Ascending to Heavy, not Max
Time
Annie
50-40-30-20-10 Reps For Time
Double-Unders
Sit-UpsComment Only
ACCESSORY / EXTRA
Prone Hamstring Curl
3 x 15
Weight
WEIGHTLIFTING
EMOM x 10
4 Dumbbell Push Press, Moderate
8 Slam Balls, Light
Rounds/Reps
METCON
AMRAP 15
3 Wall Walks
10 Deadlifts @ 155/105 lbs
100' Farmer's Carry @ 70/53 lbs
Rest 1:00
Comment Only
ACCESSORY / EXTRA
Pallof Press
3 sets of 10/side
Time
Murph
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
No Score
WARM UP
Every 1:00 x 10
1: 10 Band Face Pull + 10 Band Upright Row
2: 15-20 Box Step Up
Comment Only
SWEAT
Part 1 (20:00)
Every 4:00 x 5
15 Dual Dumbbell Cleans
20 Skater Jumps
4 Manmakers
10 Dumbbell Box Step Over (lateral)
----
3:00 Rest
----
Part 2 (10:00)
Every 1:00 x 10
1: 15 Banded Glute Bridge + Static Hold until :45
2: 10/side Donkey KickComment Only
EXTRA / ACCESSORY
Frog Stretch
1-2 x 0:30-0:60
Time
TEAM WOD
Team Version
For time, partition the reps in any way, one person working at a time:
250/175 Cal Bike/Ski/Row
200 Burpees over partner
100 Partner Sit-up Medicine Ball Pass
Completion
ACCESSORY / EXTRA
2 x 20 Romanian Deadlifts, Empty Bar
Weight
WEIGHTLIFTING
EMOM 10
Odd: 5/5 Landmine Clean & Press
Even: 5/5 Single Arm Ring Rows
Time
METCON
40-30-20-10
Alternating Dumbbell Snatch @ 50/35 lbs
Wall Balls @ 20/14 lbs
RX+ 30/20 lbsComment Only
ACCESSORY/EXTRA
100 Russian Twists @ medball
Rounds/Reps
METCON
AMRAP 24
400m Run
12 Toes to Bar
21 Box Jumps, Step Down @ 24/20"
Comment Only
ACCESSORY / EXTRA
T-Y-M Pull Aparts
2 x 6
1 Rep = 1 T pull, 1 Y Pull, 1 M Pull