Time
Grace
For Time
30 Clean-and-Jerks (135/95 lb)Distance
METCON
AMRAP 12
400m Run
Rest 1:00 Between Runs
Comment Only
ACCESSORY / EXTRA
Hollow Body Plate Pull Overs
3 x 10
Weight
WEIGHTLIFTING
5 Sets, Working up to a heavy set of 8
8 Alternating reverse Back Rack Lunges
Rest 1:00-1:30
Time
METCON
3 Rounds For Time
24 Alternating Dumbbell Snatch
12 Lateral Dumbbell Step Up Overs @ 20"
24 Alternating Dumbbell Cleans
12 Lateral Dumbbell Step Up Overs @ 20"
@ 50/35 lbs x 1
Comment Only
ACCESSORY / EXTRA
3 x 6/6 Supported Hip Airplanes
Completion
STRENGTH
5 Sets
5-8 Strict Pull ups / Strict Chest to Bar
12 Plank Dumbbell Rows, RPE 8/10
0:20-0:30 Dead Hang Hold
Rest 1:30-2:00
Completion
METCON
EMOM 12
- 14/11 Cal Machine
- 15 Sumo Deadlift High Pull @ 95/65 lbs
- 14/11 Cal Machine
- 10 Shoulder to Overhead @ 95/65 lbs
Comment Only
ACCESSORY / EXTRA
Pike Pulls, Feet on Rower
3 x 10-15Station 1 (in 12 minutes)
100/80 Calorie Bike
1000m Row
in remainting time:
1-2-3-4-5-...+1
25' Shuttle Runs
-rest 3 minutes-
Station 2 (in 12 minutes)
EMOM 6
Max Reps Strict Pull-
ups/Ring Rows (3 attempts
per partner)
Right into...
EMOM 6
Max Reps Strict Press*
(3 attempts per partner)
-rest 3 minutes-
*Rx (95, 65lb.)
Intermediate (75, 55lb.)
Open (45, 35 lb.
Station 3 (in 12 minutes)
AMRAP 12, reps split
however
50 Box Jump Overs (24,
20in.)
25 Burpees
40 Single-Arm DB
Snatches*
25 Burpees
30 Single DB Box Step-
overs* (20in.)
25 Burpees
20 Single-Arm Devil's Press*
-rest 3 minutes-
*Rx (50, 35lb.)
Intermediate (35, 20lb.)
Open (20, 15 lb.)
Rounds/Reps
TEAM WOD
AMRAP 35
10 Box Jumps, Step Down @ 24/20"
6 Handstand Push ups
4 Squat Snatch @ 135/95 lbs
RX+ 155/105 lbs
Completion
ACCESSORY / EXTRA
2-4 x 3-5 Reverse Snow Angels
Rounds/Reps
METCON
AMRAP 20
5 Front Squats @ 185/135
10 Toes to Bar
200m Suitcase carry @ 70/53lbs x 1
RX+ 225/155 lbs
Comment Only
ACCESSORY/EXTRA
Plank Bird Dog
3 x 10
Comment Only
GYMNASTICS
5 Sets:
0:05-0:15 Top Of Pull Up Hold
0:03-0:05 Descent
0:15-0:25 Dead Hang Hold
Rest 1:00 Between Sets
Add Weight or Band As needed
Time
METCON
9-15-21-15-9
Dumbbell Bench Press / Floor Press @ 50/35 lbs x 2
Deadlifts @ 225/155 lbs
Calorie Row*
Comment Only
ACCESSORY / EXTRA
Overhead Tricep Extension
3 x 15
Weight
POWER SNATCH
Take 10:00 to work up to a heavy set of 2
Time
Nancy
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)Comment Only
ACCESSORY / EXTRA
3 Sets
12/12 Calf Raises
12 Band Squat Pull Through
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