A. 400m Plate carry (45)
@ 4min Mark…
For time:
10-8-6-4-2
DB snatch (100/70)
ea “-”
20 Airsquats
20 Pushups
20 Situps

A Front Squats
3×3 Tempo 83%

3rds:
500m Row
8 burpees over erg
50 DU
*15min cap

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

B. 2 rds:
15 T2B
5 OHS (185/125)

A. EMOM 9
1-10 DB Row ea side
2-20 DB Curls
3- 10 DB Strict Press
@10min mark
AMRAP 12
5 strict pullups
10 G2OH (45/25)
5 Ring dips
400m Run

A. Back Squats
5×2 85% (2/5)

B. AMRAP 9
25ft HSW (15 HSPU or 25 Pushups)
25 Cal Row

CLOSED

“1776”
In teams of 2:
2rds:
50 burpees
50 Pullups
50 Box Jumps (24/20)
50 KB Swings (70/53)
50 Pushups
50 Situps
50 Thrusters
Then:
76 Airsquats ea
then:
1000m Run together

A. Front Squats
3×3 Tempo 80%

B. 8 sets:
200m Row
1 min rest

A. Every 2mins for 14mins:
Clean+ Hang Clean+ Front Squat

B. EMOM 6
1- Airsquats
2-Situps
3-Lunges
4- Pushups
5-Stepups
6- M. Climbers
*Total Reps
RX=WV

A. Bench Press
5×3 Build

B. AMRAP 12
5 Bar MU’s
10 BBJO (24/20)
15 Cal Bike

A. Back Squat
5×2 80% (1/5)

B. For time:
5 WW
400m run
4 WW
300m Run
3 WW
200m run
2 WW
100m Run
1 WW

A. Hot Shot 19
6rds:
30 AS
19 Power Cleans (95/65)
7 strict Pullups
400m Run
*35min cap

A. Every:90 for 12mins:
Power Snatch+OHS

B. AMRAP 10
1 Rope Climb
5 burpees over erg
10 Cal Row

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