Weight

WEIGHTLIFTING

Clean

1. Take 10 minutes
Work up to a Heavy/Max Clean

Rest & Reset 2:00

2. E2MOM x 3
2 Power Clean @ 75% of Above

Time

METCON

5 rounds for time

5 Thrusters 135/95 lbs
10 TTB

Comment Only

ACCESSORY / EXTRA

5 sets

3 Low Hang Clean pull @ 85%

Weight

METCON

EMOM 24

1- 15 Bench Press @ 95/65 lbs
2- 8/8 KB Cleans @ 53/35lbs
3- 70 Double Unders
4- Active Rest*
RX+ Bench press @ 135/95lbs
* Choose any machine or simply
walk

Completion

POST METCON

2 Sets

15 Bent over row, Supinated Grip
10/10 Quadruped Unilateral Hip
Extension

Rest 1 minute

Use weight from Part A

Comment Only

ACCESSORY / EXTRA

1 & 1/4 Tall kneeling DB Shoulder
press
5 x 6 reps, Heavy for 6 reps,
accross

WEIGHTLIFTING

Snatch

1.	Take 10 minutes
Work up to a Heavy/Max Snatch Rest & Reset 2:00

2.	E2MOM x 3
2 Power Snatch @ 75% of Above

Weight

METCON

3 rounds for time
 5/5 Terror Squats*
 100' Single Arm Overhead
 Walking lunges @ 50/35 lbs x 1
 * 53/35 lbs KB in Front Rack,
 50/35 lbs DB in farmer’s carry
 Score: Total Weight on Terror
 Squats
 TC: 9 minutes
 KG: 24/16 (KB) 22.5/15 (DB)

Comment Only

ACCESSORY / EXTRA

3 sets

12/12 RDL with reach, unweighted 
6 Weighted Jump Squats

Time

METCON

E4MOM x 8

500m Row / 1000m Bike / 400m / 350m Ski 
16 Step up, bear hug 20/14 lbs med ball, 24/20"
8 C2B Pull ups*

* RX+ 5/4 Ring Muscle ups 

Comment Only

ACCESSORY / EXTRA

L-sit / Hollow Hold
3 x 30-60 seconds

Time

METCON

3 rounds for time

Run 800m
200m Farmer's carry @ 50/35 lbs x 2
20 Alternating DB Hang clean and Jerk @ 50/35 lbs x 1
20 Push ups

Comment Only

ACCESSORY / EXTRA

Unilateral Romanian Deadlifts
3 x 12/12 with 1 KB, heavy

Time

TEAM WOD

3 rounds for time

Run 1 mile in sets of 400m / partner
20 Alternating DB Hang clean and jerk / HS hold
20 Alternating DB Hang clean and jerk / HS hold

@ 50/35 lbs x 1

Weight

WEIGHTLIFTING

Deadlift

1x5 @ 57%
1x3 @ 67%
1x2 @ 76%
1x2 @ 86%
1x1 @ 95%
1x1 @ 97%
1x1 @ 100% +

Time

METCON

5 rounds for time

60 Double unders
5/5  KB Thrusters @ 53/35lbs x 1

Comment Only

ACCESSORY / EXTRA

Reverse hypers
3 x 20

Reps

GYMNASTICS SKILLS

1 set Max Reps Strict pull ups

Reps

METCON

EMOM 18

1- 45s Max reps Hang Snatch @ 75/55 lbs
2- 45s Max Cal Machine
3- Rest 

Comment Only

ACCESSORY / EXTRA

3 sets

20 Glute Bridge
5 Band resisted broad jumps
Rest as needed

Weight

Shoulder press

1x5 @ 57%
1x3 @ 67%
1x2 @ 76%
1x2 @ 86%
1x1 @ 95%
1x1 @ 97%
1x1 @ 100% 

Time

METCON

"Karen" with a twist

150 Wallballs for time, 20/14 lbs
- Every Break, athletes have to perform 10 Ring Rows

Comment Only

ACCESSORY / EXTRA

5 sets

10 Overhead Sit Ups @ 45/35 lbs
10 Plate bent over rows
Rest 1:00

Completion

Toes to Bar Drills

3-4 sets

- 5-8 Band assisted Toes to bar drill

Reps

METCON

5 x 3 minutes, Rest 1 minute

15 Toes To Bar
15 Burpees to target 
Max rep Power Cleans in remaining time @ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

3 sets
15 Band Face Pulls
15 Band Pull aparts
5 Band Angels

Weight

WEIGHTLIFTING

Back Squat

1x3 @ 57%
1x3 @ 67%
1x2 @ 76%
1x2 @ 86%
1x1 @ 95%
1x1 @ 97%
1x1 @ 100% +

Rounds/Reps

METCON

Amrap 8 minutes

15/12 Cal Row/Bike/Ski /200m run
10 DB Snatch @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

Tabata Ball Slam
@ 30/20lbs

Weight

WEIGHTLIFTING

Romanian Deadlift

E2MOM x 5
3 reps RPE 7/10

Completion

METCON

EMOM 15

1- 16 DB Step ups @ 50/35lbs x 2
2- 8 DB Renegade Rows* @ 50/35lbs x 2
3- 15/12 Cal Row / Bike / 12/10 Ski

* Push up, row Right + row Left

Comment Only

ACCESSORY / EXTRA

Strict Toes To Bar
4 x 5-10

Time

INDIVIDUAL METCON

For time

Split Work as desired

300 Double Unders
200 Wall Balls 20/14 lbs
100 Burpees to plate

Comment Only

ACCESSORY / EXTRA

Reverse plank hold
3 x 90 seconds

Time

TEAM WOD

For Time

600 Double Unders
400 Wall Balls 20/14 lbs
200 Burpees to plate

Split Work as desired, in pairs or
teams of 3

Weight

WEIGHTLIFTING

Shoulder press

Every 90 seconds for 5 sets
2 @ 70%

Weight

METCON

4 sets of 2 minutes on, 1 minute off

5 Squat Cleans @ 60-70%
Max rep Feet elevated Ring Rows

Comment Only

ACCESSORY / EXTRA

Bird dog + row

3 x 10/side
Rest 30-45 seconds between sets

Completion

GYMNASTICS SKILLS

Bar Muscle ups

Low Bar
- Low Bar hip to bar
- Low Bar hip to bar into transition

—
High bar
- Jumping Bar muscle ups
- Bar Muscle ups

Time

METCON

“Helena”

3 rounds for time:
400m run
12 Bar Muscle-ups
21 Dumbbell Snatches 50/35lbs

Comment Only

ACCESSORY / EXTRA

Banded internal rotation
2 x 10/10
Banded external rotations
2 x 10/10

Weight

WEIGHTLIFTING

Back Squat

E2MOM x 4
1x5 @ 62%
1x5 @ 67%
1x5 @ 71%
1x5 @ 76%

Comment Only

METCON

5 rounds, each for Watts

Max Watts Row/Bike (Cap 20 seconds)
12 Banded Russian KBS 70/53 lbs
6 Med Ball Hip Toss, 14/10 lbs

Rest 1:00-1:30

Comment Only

ACCESSORY / EXTRA

Sky Touches

3 x 20 reps
Add light weight if desired

Rounds/Reps

METCON

3 x Amrap 5, 2:30 Rest

5 Deadlifts @ 225/155 (or
50-60%)
10 C2B Pull ups
15 Box Jumps @ 24/20" + Step down

Comment Only

ACCESSORY / EXTRA

DB Bent over Row
3 x 8/8 @ heavy

Time

METCON

5 rounds, Each for time

24 Air Squats
16 Bar facing burpees
8 Shoulder to overhead @ 135/95 lbs
4 Thrusters @ 135/95 lbs

Rest 1:00

Rounds/Reps

POST METCON (OPTIONAL)

Amrap 5 minutes

10 Seated Band Rows
10 Band Good Mornings
10 Band Face pulls

Comment Only

ACCESSORY / EXTRA

Elbow plank + leg raise
3 x 10/10
Rest 30 sec between sets and 60 sec
between sides

Weight

WEIGHTLIFTING

5 sets

12 Alternating Gorilla row
12/12 Heel elevated Glute Bridge

Rest 2:00

Completion

METCON

EMOM 15

1- 5 Wall walks
2- 15 Ball Slams @ 30/20lbs
3- Rest or Active Rest on bike

Comment Only

ACCESSORY / EXTRA

Echo/Assault Bike intervals
Tabata
20 seconds on, 10 seconds off for
8 rounds.

Time

INDIVIDUAL METCON

For time

Buy In 100 Cal Machine / 1600m
run
10 Rounds of
- 10 Alternating DB Hang Squat
Clean Thrusters 50/35 lbs x 1
- 10 Weighted Sit Ups 50/35 lbs x 1
Buy Out 100 Cal Machine / 1600m
run

Comment Only

ACCESSORY / EXTRA

3 sets

12 Wall balls @ As heavy and as
high as possible
6 Band resisted broad jumps
3 High box jumps
Rest 2:00

Time

TEAM WOD

10 rounds for time

Run 800m
Amrap
8 Alternating DB Hang Squat Clean
Thrusters 50/35 lbs x 1
8 Weighted Sit Ups 50/35 lbs x 1

While one partner runs, the other
performs the Amrap

Run Substitution:
Row 1000m
Bike 2000m
Ski 600-700m

Weight

WEIGHTLIFTING

Deadlift

10 @ 55%
8 @ 64%
6 @ 70%
5 @ 75%
3 x 5 @ 80%

Time

METCON

For Time

200 Step ups @ 20"

Every 2 minutes stop and perform
5 Box Jumps

RX+: 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

10 minutes on bike erg or rower
Easy pace