Comment Only
GYMNASTICS
Ring Muscle ups
Max Total reps in 6 Sets
Rest 1:30 Between Sets
Time
METCON
6 rounds for Time
10 Box Jump Over, Step down @ 24/20"
10 Burpees
10 V-ups
Comment Only
ACCESSORY / EXTRA
Chainsaw Row
3 x 10/10
Reps
METCON
For total Reps
AMRAP 10
15 Wall Balls @ 20/14
9 Power Cleans @ 135/95 lbs
Rest 2:00
AMRAP 8
9 Wall Balls @ 20/14
6 Hang Power Cleans @ 95/65
Rest 2:00
AMRAP 6
15 Air Squats
9 Kettlebell Swings @ 53/35 lbs
RX+ = 155/105, 135/95 lbs, 70/53 lbsComment Only
ACCESSORY / EXTRA
3 Sets
8/8 Side Lying Clam Raises
25/25' Banded Monster Walk
No Score
WARM UP
Complete as many rounds as possible in 7:00...
10/direction Banded Lateral Monster Walk (left/right)
10/direction Banded Monster Walk (forward/back)
10 Banded Glute Bridge Ups
5/side Donkey Kicks
Comment Only
SWEAT
Part 1 (6:00)
Every 1:00 x 6
1: 8/side Split Stance Wood Choppers
2: 8-10 Kneeling Dual Curl + Arnold Press
----
2:00 Rest
----
Part 2 (21:00)
Every 7:00 x 3
60 Calorie Row, Bike, Ski (4:00 Run)
15/side Kettlebell Snatch + Reverse Lunge
5/side Elevated Push Up / On knees
----
2:00 Rest
----
Part 3 (4:00)
Every 1:00 x 4
1: 8/side Single Arm Upright Row
2: 3-5 Pull Up Negative (3 second descent) / Ring Row Negative
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 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