A. Front squats
3×3 tempo 3/6 78%

B. 4rds:
3 RMU
6 Box Jumps (36/30)
9 DB snatch (70/53)

A. Every 2mins for 14mins:
Power Clean+Push Jerk I.I.

B. EMOM 10
Bike Sprint
:10 Sprint
:50 recovery
*score is total cals

A. Back squats
5×8 Build

B. 4rds:
10 C2B
30 DU
200m Medball Carry (20/14)

A. Bulgarian Split Squat
5×10 weighted
GHD
5×8
Bicep Curls
5×8

B. AMRAP 10
10 DB DL
10 DB Hang P. Clean
10 DB S2OH
*every 2mins 10 Pushups
**start with Pushups
(50/35)

A. AMRAP 25
400m Run
25 Stepups (24/20)
20 Pullups
15 DB Push Press (50/35)
*medball strapped on

A. Every 2mins for 14 mins:
Full clean+Split Jerk I.I.

B. For time:
10 Deadlift (final CnJ weight)
10 Bar MU
10 Deadlift

A. Strict Press
3×3
super set Skull Crushers 3×10

B. EMOM 12
1- 10/7 Strict Pullups
2- 12 Back ext. or superman
3-Max Cal Bike
*score is cals bike

A. Every :90 for 12mins:
Power Snatch I.I.

B. For time:
9-7-5
RMU
Box Jump overs (24/20)

A. Bench Press
3×3
B. Tabata:
Lunges
Mountain Climbers
Row cal
Burpees to Plate

A. Front Squat
3×3 tempo 75%

B. AMRAP 12
In teams of 2:
2 rope climbs
20 Push jerks (155/105)
20 cal Bike

A. “Evin”
5rds:
500m Row
5 Power Clean (225/155)
15 T2B
5 Burpees to target
50 DU
*35min cap

A. Bulgarian Split Squat
5×10 weighted

Back ext. 5×10 weighted

B. EMOM 12
1- 200m Run
2-10 box Step overs (50/35)
3-Max HSPU or Pushups or HSW
*score is HSPU

A. 5rds:
5 RMU
10 Deadlift (185/125)
400m Run
*Decrease RMU by 1 ea rd.

A. Every2mins for 14mins:
CnJ (Full clean+split jerk) I.I.

B. In teams of 2 complete:
50 Wallballs (25/20))
50 Cal bike
*break reps any way

A. Strict Press
3×3
Super set Ring Dips 3×10

B. AMRAP 8
10 G2OH (45)
10 Lunges w/plate
50 DU

A. Back squats
5×8

B. 3rds:
20 Pullups
20 box Jumps (24/20)
20 Situps or GHD

A. 12 rds:
2 RMU
4 Burpees to target
6 cal Bike

A. Strict Press
3×3
Super set Skull Crushers 3×10

B. AMRAP 9
8 Front Rack Lunge (135/95)
50 DU
1 Rope climb

A. Front squats
3×3 (5 count down) tempo
70%

B. 3rds:
8 DB snatch (100/70)
10 C2B
12 Cal row

A. Every 2mins for 14mins:
Power Clean+Push Jerk I.I.

B. 2rds:
200m Run
20 KB Swings (70/53)
* 8min cap

A. Back Squat
5×8 (Build)

B. 4rds:
10 Hang P. Snatch (95/65)
10 OHS
10 Box Jump overs (20)

A. EMOM 12
1- 10/7 Strict Pullups
2-10 Seated Strict Press
3- 10 Single Arm DB row
*rest 2 mins
AMRAP 12
400m Run
12 T2B
6 Manmakers (50/35)

A. For time:
18 Cal Row
18 thrusters (115/80)
4 Ring MU
12 Cal Row
12 Thrusters
4 Bar MU
6 Cal Row
6 Thrusters
4 Bar MU
6 Thrusters
6 Cal Row
4 Bar MU
12 Thrusters
12 Cal Row
4 Ring MU
18 Thrusters
18 Cal Row

A. Every 2mins for 14min:
CnJ I.I.

B. For time:
15/12 Cal bike
400m Run
15/12 Cal Bike

A. Bulgarian Split Squats
5×8 Weighted
Super set Back ext.
5×8 Weighted

B. AMRAP 10
5 WBS (20/14)
5 Stepups (24/20)
200m Medball Carry
*add 5 reps ea rd

A. Strict Press
3×3
Super set with Ring Dips 3×10

B. EMOM 12
1- 1 rope climb
2- 5 Tall Box Jumps
3- :30 Max DU
*Score is DU

EMOM 6
:30 LungeL
:30 Pigeon L
:30 lunge R
:30 Pigeon R
:40 Child Pose

EMOM 6
:30 Quad R
:30 Quad L
:30calf R
:30 Calf L
:30 Pec R
:30 Pec L

Bike 8 Mins

Front Squat
4×4 75%

“Murph”
8am and 10am Classes only

A. Every 2mins for 12mins:
Snatch l.l.

B. Every 2mins for 12mins:
Power Clean + Push Jerk

C. @ 26min mark:
2000m Row

A. EMOM 9
1- 12 Burpees to Target
2-50 DU
3-12/10 Cal Row
*rest 1min
EMOM 9

1- 20 stepups (24)
2-20 Pushups
3- 20 Situps or GHD
*rest 1 min
4 sets:

400m Run or Row
*rest 1min