Weight
SHOULDER PRESS
Work up to a 1 Rep Max Shoulder Press
Time
METCON
4 rounds for time
9 Pull ups
15/12 Calorie Row
21 Ab Mat Sit-ups
Comment Only
ACCESSORY/EXTRA
3 x 10/10 Side Plank Rotations
Lightly Loaded or unloaded
Weight
POWER CLEAN
Take 10:00 to work up to a 2 Rep Heavy Power CleanTime
METCON
0:00-7:00
21-15-9
Front Squat @ 115/75 lbs
Burpee Over Bar
RX+ 135/95 lbs
7:00-15:00
4 x 200m Run, Rest 1:00Comment Only
ACCESSORY / EXTRA
Unilateral Romanian Deadlifts
3 x 8/8
Reps
GYMNASTICS
EMOM 8
3 Bar Muscle ups / 6 Chest to Bar Pull ups
Reps
METCON
5 rounds for Reps
1:00 Max Cal Machine
1:00 Alternating Dumbbell Hang Clean & Jerk @ 50/35 lbs
1:00 Rest
Comment Only
ACCESSORY / EXTRA
Band Pull Aparts
3 x 20, Light band
Time
METCON
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 185/135
Goblet Squat @ 70/53 lbs
Box Jumps @ 24/20", Step Down
RX+ 225/155
Completion
CORE
5 Sets
1:00 Supine Hold on Ring
1:00 Landmine Twists @ moderate to light
1:00 Rest
Comment Only
ACCESSORY / EXTRA
Polliquin step ups
3 x 8/8
Weight
SHOULDER PRESS
Every 2:00 x 5
5 Shoulder Press @ 50-60%
3-6 Med Ball Push Press
Rounds/Reps
METCON
AMRAP 13
60 Double unders
10 Toes to Bar
3 Wall Walks / 25' Handstand Walk
Comment Only
ACCESSORY / EXTRA
3 Sets
10 Bent Over Lat Pull Downs
5 Prone Reverse Snow Angels
No Score
WARM UP
Every 1:00 x 6
1: 5 No Push-Up Burpees + Plank Until :45
2: 8 Good Mornings + Lateral Lunges Until :45
3: 8 Air Squats + Squat to Stand Until :45
Comment Only
SWEAT
Part 1 (22:00)
Complete as many rounds as possible in 22 minutes...
22 Kettlebell Sumo Deadlift High Pull
22 Kettlebell Plank Drag Throughs
22 Kettlebell Swings
22 Heels Over Kettlebell
-----
3:00 Rest
-----
Part 2 (8:00)
Every 2:00 x 4
8-12 Burpees + 10 Jumping Air Squats
Time
TEAM WOD
In Pairs
10 Rounds
10 Dumbbell Hang Snatch @ 50/35 lbs / Overhead Plate Hold
10 Box Jumps @ 24/20" / Wall Sit Hold
10 Pull Ups / Plank Hold
10/8 Calories on a Machine, You go I Go
Completion
ACCESSORY / EXTRA
3 x 1:00 Max Calories on a Machine of your choice, rest 2-3:00 between sets 
Weight
DEADLIFT
5 x 3
@ Ascending, Working to a Heavy set of 3
Rest 1:30 - 2:00 Between Sets.
Time
METCON
40-30-20-10
Wallballs @ 20/14lbs
Ab Mat Sit-Ups
RX+ 30/20 lbs
Comment Only
ACCESSORY/EXTRA
3-5 x 10-15 Band Prone Hamstring Curls
Weight
WEIGHTLIFTING
Every 2:00 x 5
6 Push Press, 80-90% best press
10 Push upsTime
METCON
6 Rounds for Time
60 Double Unders
6 Burpee Chest to Bar
RX+ 4 Burpee Bar Muscle Ups
Comment Only
ACCESSORY / EXTRA
3 x 15 Bent Over Band Lat Pull Down
Rounds/Reps
METCON
AMRAP 18
200m Run
10 Dumbbell Plank Rows @ 50/35 lbs x 2
250m Row / 500m Bike
10 Dumbbell Squats @ 50/35 lbs x 2
Completion
POST METCON (OPTIONAL)
Uneven Walking Lunges
3-5 x 50'
Rest 1:00
Comment Only
ACCESSORY / EXTRA
3 x 15 Weighted Glute Bridge
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