A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed

Build over the course of the five sets to today’s heavy triple.

B.
Find heavy Hang power snatch (85%)

Then,

Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

18-15-12
Thrusters (42,5/30kg),
Pullups

Rest 3min

15-12-9
Thurster
Pull-Up,

rest 3min,

12-9-6
Thruster,
Pull-Up,

rest 3min,

9-6-3
Thruster,
Pull-Up

A.
Every other minute, for 10 minutes:

1. Bar Muscle-up 2-5 or C2B
2. HSPU 5-8 or Handstand hold 30s

B.
Find heavy Bench press,

Then,

Every 3 minutes, for 15 minutes:

Bench press x 5
Strict pull-up x 5-10 or ring row

C.
Every 4 minutes, for 20 minutes (5 sets):
Row 500/400 Meters
40 Double-Unders
20/10 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean
2 Front Squats
4 Burpee
8 Chest-to-Bar Pull-Ups

A.
Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead or front rack Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

8min AMRAP:

9 Burpees
15 Abmat SU
21 KBS 24/16kg

3min Rest

8min AMRAP:

21 Double unders
15 Power snatch 30/20 kg
9 T2B

3min Rest

8min AMRAP:

9 DL 70/50 kg
15 Push-up
21 Box jump 60/50 cm

Score is your total rounds completed.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

gym goat(5)

Power(15)
week 2 pull chart for loads
3@70%
3@80%
3/max reps @90%

Fitcamp
200m farmers carry
20 step ups w/weight
400m run
40 wallballs
800m farmers carry
80 lunges w/weight

Metcon(15)
4rds
12 ohs 75/55
24 mb sit up 20/14
200m mb run 20/14

Metcon-comp(15)
4rds
10 muscle ups
12 ghdsu
200m farmers carry 90/70

Finisher
20 scap push up
30 sec mod y iso hold
100 temp tantrum

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61/38 kg.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 83/52 kg.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102/65 kg.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124/79 kg.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142/ 93 kg.

Stop at 20 minutes.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 85, 85+ (From max snatch)

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs or 70%/max)
30 Double-Unders

Warm-up

A.
Every 2 minutes, for 18 minutes:
1. Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
2. Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
3. Alternating Pistols x 16-20 reps

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups