Time

TEAM WOD

For Time, In pairs

3 rounds 
10 Devil's Press @ 50/35 lbs x 2
20 Dumbbell Step Up Overs @ 50/35 lbs x 2
30 Toes to Bar
40 Dumbbell Squats @ 50/35 lbs x 2
50 Calorie Row

Athletes can split work as desired

Completion

ACCESSORY / EXTRA

Piston Row

3-5 x 10-16

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 Clean

Time

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 1:00

Comment 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 ups

Time

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