A. Back Squat
3×3 90%

B. 4rds:
10 Hang Power Clean (95/65)
10 FS
10 T2B

A. Build to 1RM:
Push Press

B. For time:
1000m row
50 WB’s (20/14)
1,000m Row

A. “Loredo”
6 rds:
24 AS
24 Pushups
24 walking Lunges
400m Run
rx=WV

A. Push Press
4×2 90%

B. 3rds:
8 S2OH (155/105)
12 C2B
16 Box Jumps (24/20)
* 15min cap

A. EMOM 25
1- 12/10 Cal row
2- 15 WB’s (20/14)
3- 10/8 cal bike
4-10 Weighted stepups (20)
single db 50/35
5- 200m Run

A. Every 2min for 14min:
Clean l.l

B. 3rds NFT
10 Bulgarian Split Squats
10 barbell Bicep curls
20 Banded Tricep ext.

A. Back Squat
3×3 NO TEMPO 88%

B. 3rds:
16 DB snatch
16 T2B
200m DB Carry
*single DB (50/35)
*15min cap

A. Bench Press
5×5 85%

B. AMRAP 9
12 G2OH
12 Lunges with plate
12 Burpees to plate
(45)

A. For time:
20 OHS (95/65)
5 Bar Mus
500m Row
15 OHS (105/80)
5 Bar Mus
500m Row
10 OHS (135/95)
5 Bar Mus
500m Row
5 OHS (155/105)
5 Bar Mus
500m Row

A. 6 sets:
200m Row
*rest 1 min

at 15min mark
3 sets:
400m Run
*rest 1min

at 25min mark:
65 Airsquats
WV- Optional

A. Push Press
4×2 90%

B. E2MOM 10
10/8 Cal Bike
8 C2B
5 Burpee Step-overs (20)

A. Deadlift
3×3 85%

B. 4rds:
8 Hang power Clean
8 S2OH
8 BS
8 Burpees over bar
(105/80)
*15min cap

A. Bench Press
6×5 80%

B. EMOM 12
1- 10/7 Strict pullups
2- 50 DU
3- Max Manmakers (50/35)
Score is total MM

A. Back Squat
3×3 Tempo 85%
B. AMRAP 10
20 Stepups (24/20)
20 Situps
200m Run
RX=WV

A. For time:
200m Run
3rds:
10 T2B
10 Thrusters (95/65)

400m Run
3rds:
10 GHD or weighted situp
10 Push Press (95/65)

800m Run
3rds:
10 Situps
10 FS (95/65)

A. Bench Press
6×4 80%

B. 6 sets:
10/8 Cal Bike
8 KB Swings (88/70)
* Rest 1min
*15min cap

A. AMRAP 20
5 Pullups
10 Pushups
15 Airsquats
200m run
*WV optional

A. Every 2mins for 14min:
Power Clean I.I

B. For time:
800m Run
25 Burpees to Target
*WV Optional

A. Back Squats
Tempo 3×3 83%

B. 4rds:
6 FS (225/155)
12 C2B
*15min cap

A. Push Press
4×3 88%

B. AMRAP 10
1 Wall Walk
10 WB’s (20/14)
10 DB DL (2×50/25)
*ea rd add 1 WW

For time:
10-8-6-4-2
Bar Mus
Cleans (165/125)
ea “-” 10 BBJO (20)

A. On a running clock:
6 sets:
200m Run
*rest 1min

At 15min mark:
1000m row

at 26min Mark:
50 Situps

A. Bench Press
6×2 -80%

B. AMRAP 10
15/10 Cal Bike
10 SA OH Lunge (50/35)
10 T2B

A. Every 2mins for 14min:
Power Snatch I.I

B. For time:
400m Run
30 Hang Power Snatch (95/65)
400m Run
*12min cap

A. Back Squats- Tempo
3×3 80%

B. AMRAP 3
5 Pullups
5 Pushups
5 Airsquats
*rest 1min

AMRAP 3
7 Pullups
7 Pushups
7 Airsquats
*rest 1min
AMRAP 3

10 Pullups
10 Pushups
10 Airsquats

A. Push Press
4×3 85%

B. 3rds:
500m Row
10 Deadlift (225/155)
10 Box Jumps (24/20)
*15min cap

A. Every 2mins for 12mins:
2 DL
2 Hang power Cl
2 FS

Then at 12min mark:
AMRAP 10
5 hang power Clean (final weight above)
10 T2B
200m Run

A. Every 2mins for 14mins:
Snatch I.I

B. For time:
20/18 Cal Bike
40 KB swings (53/35)
20/18 Cal Bike

A. AMRAP 12
400m Run
15 WBS (20/14)
15 Stepups (24/20)

*rest 2mins:

AMRAP 12
200m Run
10 Burpees to plate
20 Situps
*RX= WV

A. Deadlift
6×2 Build

B. In 5mins:
800m Row
Max C2B