“HotShot 19”
6rds:
30 Airsquats
19 Power Clean (95/65)
7 Strict Pullups
400m Run

A. Back squat
4×4 83%

B. 3rds:
10 S2OH (135/95)
10 T2B
300m Row

A. Bench Press
3×3 85%

B. AMRAP 12
3 WW
6 DB snatch (70/50)
9 DB Lunge
12 Cal Bike

A. Every 2mins for 14mins:
1 Clean + 2 Jerks

B. 3rds NFT:
10 Hips Thrusts
10 GHD
10 ring Dips

A. Deadlift
3×3 85%

B. 3 sets:
In 4mins:
400m Run
30 WB’s (20/14)
Max Stepups (24/20)
Rest 1min
*RX=WV

A. Push Press
3×3 83%

B. 4rds:
21 DU
15/12 Cal Bike
9 BBJO (20)
15/12 Cal Bike
21 DU
Rest 1min

In Teams of 2:
1rd:
20 Snatch (135/95)
20 Cal Bike
2rd:
20 Thrusters
20 Pullups
3rds:
20 Power Clean
200m Med ball Run (20/14)
4rds:
20 Deadlift
20 DU

A. Every 2mins for 14mins:
Clean+FS+Jerk

B. EMOM 9
1-1 min plank hold
2- 20 Russian Twists
3- 20 V-ups

A. Deadlift
3x 83%

B. 3rds:
8 Hang Power clean (155/105)
10 Lateral Jumps over Erg
500m Row

A. EMOM 9
1- 10 Bicep Curls
2- 20 Banded Tricep ext.
3- 1 min plank hold
B. AMRAP 18
15 WB’s (20/14)
12 BBJO (20)
9 T2B
300m Run

A. Push Press
3×3 80%

B. 4rds:
4 WW
10 Shuttle Sprints
*rest 1min

A. Back Squats
4×4 80%

B. For time:
5-4-3-2-1
Bar MU
ea “-” is 15 KB swings (70/53)
12/10 Cal Bike

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

A. Bench Press
3×3 80%

B. AMRAP 10
15 G2OH (25)
10 Lunges (25)
200m Plate Carry
*Back Rack for lunges

A. For time:
10 Manmakers
20 T2B
40 WBs
60 DU
800m Run
60 DU
40 WB’s (20/14)
20 T2B
10 Manmakers (50/35)

A. Every 2mins for 14mins:
Clean + 2 FS

B. For time:
500m Row

A. Push Press
3×3 78%

B. AMRAP 12
12 C2B
12 DB Push Press (50/35)
12 Cal Bike

A. Back Squats
4×4 78%

B. 3rds:
10 HSPU
12 Deadlift (225/155)

For Time:
21 Thrusters (95/65)
10 Burpees over bar
5 Bar MU’s
15 Thrusters (135/95)
10 Burpees over bar
7 Bar MU’s
9 Thrusters (155/105)
10 Burpees over bar
9 Bar MU
6 Thrusters (185/125)
10 Burpees over bar
12 Bar MU
3 Thrusters (205/145)

A. Back Squats
4×4 75%

B. 5rds:
10/8 Cals Bike
10 Hang power Snatch (95/65)
*rest 1min

A. For time:
800m Run
60 DU
50 Situps
40 DB snatch
30 DB Box Step overs (20)
20 Push Press
10 T2B
800m Row

A. Every :90 for 12mins:
1 clean+ 1 FS

B. 3rds NFT:
10 Bulgarian Split Squats
10 Gorilla Pulls
10 Arnold Press

A. Push Press
3×3 75%

B. AMRAP 10
10 HSPU
10 Box Jumps (24/20)
200m Run

A. Deadlift
4×4 78%

B. For time:
10-1
Power Clean (135/95)
ea “-” is 10/8 Cals Bike

A. AMRAP 25
20 Stepups (24)
15 Cal Bike
5 WW
*Every 5mins:
3x Clean+FS+Jerk
(225/155)
*Start with Complex

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

B. AMRAP 7
24 DU
16 Lunges with plate
8 Burpees to plate

A. Deadlift
3×3

B. 6rds:
12/10 Cal Bike
15 KB swings (53/35)
*rest 1min

A. Every :90 for 12mins:
Power Clean l.l

B. 3rds:
500m Row
20 Situps

Bike 5 min

EMOM 6
1- Lunge/Pigeon L
2-Lunge/Pigeon R
3-Childs Pose

Bike 5 min

EMOM 6
1- Quad L/R
2- Pec L/R
3- Tricp L/R

Back squats
4×4 75%

EMOM 9
Bike Sprint or recovery

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Airsquats
1 Mile Run