Weight

WEIGHTLIFTING

Back Squat

5 x 2 @ 75% or RPE 7/10

Time

METCON

3 rounds for time

20 DB Snatch
10 DB step ups overs @ 24/20" 
 
@ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

Reverse Hypers

3 x 20

Completion

CONDITIONING

EMOM 20

1- 5 Wall walks
2- 15 KBS @ 70/53 lbs
3- 200m run
4- Active Rest*

* walk or machine

Comment Only

ACCESSORY / EXTRA

3 sets

25' Silverback Swings
50' Walking lunges, goblet

Rest 1-2 minutes

Time

TEAM WOD

For time, in pairs, you go I go. Split work up as desired

150 Single Arm Devil's Press
150 DB overhead sit-ups
150 Cal Machine 

@ 50/35 lbs

Comment Only

ACCESSORY / EXTRA

Machine of your choice

6 sets
12/10 Calories, MAX EFFORT
walk/jog 200m recovery

Time

WEIGHTLIFTING

20 Power Cleans @ 75% for Time

Reps

METCON

3 x 2 minute Amrap

30 Wall Balls @ 20/14 lbs
Max rep Strict pull ups in remaining time

Rest 1:00 Between Amraps

RX+ 20 Wall Balls @ 30/20 lbs

Comment Only

ACCESSORY/EXTRA

Tempo seated DB shoulder press

5 x 6 @ 4.4.X.1

Time

Metcon

10 rounds
15/12 Cal Row / Ski or 12/10 Bike or Run (200m)
10 Push ups
5 TTB

Comment Only

ACCESSORY / EXTRA

3 sets

10 Supinated bent over row, moderate to heavy
20 Band pull apart

Time

WEIGHTLIFTING

20 Power Snatches @ 75% for Time

Completion

SNATCH ACCESSORY

21-15-9

Box Jumps @ 30/24" (no rebound)

Rest 1:00 after each set

Comment Only

ACCESSORY / EXTRA

Snatch pulls

4 x 3 @ 85-95%

Time

WEIGHTLIFTING

For Time

20 Front Squats @ 40%

Rounds/Reps

METCON

Amrap 7 minutes

7 Burpees over DB, lateral
14 Dumbbell Lunges @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

3 Sets

10/10 SIngle leg RDL
15 Prone Hamstring curls

Time

GYMNASTICS

Bar Muscle ups

30 Bar Muscle ups for time

or

30 Kipping C2B Pull ups for time

Time

METCON

3 rounds for time

10 Handstand push ups
70 DU

RX+ Deficit HSPU @ 6/4"

Comment Only

ACCESSORY / EXTRA

Prone Angels

3 x 6, lightly weighted

Weight

WEIGHTLIFTING

3 sets

10/10 Feet elevated Glute Bridge
15/15 DB Bent over row

Rest 2:00

Reps

METCON

EMOM 15

1- 45 sec Air squats
2- 45 sec Sit-ups
3- 45 sec Burpees

Comment Only

ACCESSORY / EXTRA

DB Alternating Bench press

3 x 12, moderate to heavy load

Rounds/Reps

TEAM WOD

Amrap 25 minutes

10 Synchro TTB
10 Synchro Alternating DB hang cleans @ 50/35 lbs
30 Cal Machine, you go I go

Comment Only

ACCESSORY / EXTRA

Prone Hamstring curl

3 x 15, hard band

Weight

GYMNASTICS

Bar Muscle ups / Kipping C2B

Weighted Bar Muscle ups
5 x 3

- Or- 

Weighted Kipping C2B
5 x 3

Rest 1:30 between sets (or E2MOM)

Time

METCON

For Time

Run 400m
15 Snatches 95/65 lbs
Run 400m
10 Snatches @ 135/95 lbs
Run 400m
5 Snatches @ 155/105 lbs

Comment Only

ACCESSORY/EXTRA

Side bend lat pull in, hard band

5 x 10/10 

Weight

Power Cleans

E2MOM x 4

4 Power Cleans@ 75% 1rm Power Clean

Time

Metcon

3 rounds, Each for time

10 Ring Dips
20 KBS @ 53/35 lbs
30 Goblet Squat @ 53/35 lbs

Rest 1:00

Comment Only

ACCESSORY / EXTRA

Feet Elevated Ring or Body rows

3 x 10-15 reps, rest as needed

Reps

METCON

"The Ghost"

6 rounds
1:00 Rowing for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest

Comment Only

ACCESSORY / EXTRA

3 x 25 Hip Extensions on GHD

Rest as needed

Weight

Power Snatch

E2MOM x 4

4 Power Snatch @ 75% 1rm Power Snatch

Time

METCON

5 rounds for time

20 Wall Balls @ 20/14 lbs
10 Deadlift @ 225/155 lbs

Comment Only

ACCESSORY / EXTRA

Behind the Neck, snatch grip push press

5 x 3 @ 50-65%

Weight

Front Squat

Front Squat

6 sets
6 Front Squats @ 40%
6 Med Ball hip tosses

Rest 1:30 

40% 1rm Front Squat

Rounds/Reps

METCON

Amrap 12 minutes

12 DB Hang cleans 50/35 lbs x 2
12 Box Jump Over @ 30/24"

Comment Only

ACCESSORY / EXTRA

3 sets of 1:00 on, 1:00 off

Hollow body rock

Weight

WEIGHTLIFTING

E2MOM x 5

6 Med Ball weighted broad jumps
3 Push Press @ RPE 7.5-8/10

Rest 2 minutes

Time

METCON

3 rounds

5 Strict Pull ups
10 DB Floor Press, glute bridge 
15 DB Deadlifts
200m Farmer's Carry
@ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

Plate front raise + Turn

3 sets of max reps in 1 minute, rest 1 minute

Rounds/Reps

TEAM WOD

Conga line style, In teams of 3

5 sets of 5 min Amrap, Rest 2:00

8 DB Thrusters @ 50/35 lbs x 2
8 Burpee over Plate
8/6 Cal Machine

Comment Only

ACCESSORY / EXTRA

Banded Good Mornings, moderate to heavy band
3 x 20

Weight

WEIGHTLIFTING

Front Squat

Every 30 seconds for 10 sets

2 x 1&1/4 Front Squats @ 40-50%

Weight

METCON

EMOM 10

Odd- 5 Clean and jerks @ 65%
Even- 15 TTB

No Score

ACCESSORY/EXTRA

3 x 20

Seated band rows, heavy band

Rounds/Reps

Metcon

Amrap 20 minutes

5 Bar muscle ups
10 Weighted step ups*  @ 20”
15 Box Jumps @ 24/20”

Comment Only

ACCESSORY / EXTRA

5 sets

10 Alternating shoulder press
15 Overhead sit ups

Weight

WEIGHTLIFTING

Every 90 seconds x 5

3 Power Clean @ 75%

Time

METCON

10-15-25-35-25-15-10

Wall Balls @ 20/14 lbs
Run 200m between each set

Comment Only

ACCESSORY / EXTRA

3 sets

3 Dip Clean high pulls @ 40-50%
5 Weighted seated vertical jumps