For Time 1 – 2 – 3 … 10 … 3 – 2 – 1 Deadlift (100/70) Burpees Over Bar Into: For Time: 50 SB Step Ups (20” & 25/15) 50 Cal Row 50 SB Squat Cleans (25/15) Partition anyway

WOD: 3 RFT 800m Run 30 WBS (9/6) 20 DB Hang Clean & Jerks (22.5/15) 15 Pull Ups 500m Row

WOD: AMRAP in 30 (Teams of 3) 60 Cal Row 60 WBS (9/6) 60 Cal Bike 60 DB Snatches (22.5/15) 60 Cal Ski 60 Box Overs (24) 60 Burpees After each exercise is complete all run 100m

Lifting: Every 2:00 x 7 1 Clean + 1 Hang Clean + 1 Jerk Build from 65% of your 1 RM Clean & Jerk to a heavy complex WOD: AMRAP in 10 3 Clean & Jerk (60/42.5) 6 Bar Facing Burpees 9/7 Cal Ski

Strength: Every 2:00 x 5 3 Front Squats Working at 86% of your 1 RM WOD: 5 RFT 5 Deadlift (100/70) 8 Box Jumps (24/20) 10 WBS (9/6) 5 x 50ft Shuttle Runs

Gymnastics: Every 2:00 x 6 5 – 8 Strict Pull Ups / Assisted 8 – 12 TTB / Knee Raises 20 – 30 secs Handstand Hold WOD: AMRAP in 24 mins 300m Row 10 Toes to Bar 12 Bench Jump Overs / 24 Bench Hops 10 Pull Ups 200m Run

Strength: Every 2:00 x 5 3 Bench Press Working at 86% of your 1 Rep Max. WOD: 4 RFT 12 DB Front Racked Lunges (22.5/15) 10 Burpees Over DB 12/10 Cal Bike 8 DB Push Press

Strength: Every 3:00 x 4 5 Front Squat Working at 76% of your 1 Rep Max. WOD: AMRAP in 20 600m 60 Double Unders 15 Push Press (42.5/30)

3 RFT: 45 min TC 15/12 Cal Bike 400m Run 15 Burpees 2:00 Rest 15/12 Cal Ski 400m Run 15 DB Snatches (22.5/15) 2:00 Rest 15/12 Cal Row 400m Run 15 Toes To Bar 2:00 Rest

WOD: AMRAP in 16 1 Power Snatch (50/35) 1 Bar Muscle Up / Jumping 2 Power Snatches 2 Bar Muscle Ups 3 … 4 … 5 … etc Split reps anyway as a team.

Cardio: 15 Cal Bike 400m Run 2:00 Rest x 3 - 4 sets WOD: For Time 50 Deadlift (75/55) 50 Press Ups 150 Lateral Bar Hops Partition anyway you like

Gymnastics: Strength Every 2:00: AMRAP Strict Pull Ups / Banded x 3 12 Bicep Curls (3 sec Eccentric) :30 Rest 24 Banded Seated Rows 1:00 Rest WOD: AMRAP 24 As Fast As Possible 15 DB Hang Power Cleans 12 Pull Ups 10 Burpees Over Line 2:00 Rest

Lifting: 12 minutes 2 Deadlift + 1 Hang Clean + 1 STOH Build to a heavy set. WOD: 15 RFT 5 HSPU (DB Push Press – Heavy DB) 1 Power Clean (85/65)

Strength: Every 3:00 x 4 5 Bench Press Working at 76% of your 1 Rep Max. WOD: 3 RFT 3 Wall Walks 12 Front Squats (70/52.5) 10 Burpee Box Overs (24/20)

Strength: 12 minutes to Establish Max Set Strict Pull ups / Banded Max Set Strict HSPU / Pike / Press Ups Max Set Strict Toes To Bar / Leg Raises Warm up to these movements before making an attempt 15 min AMRAP 15/12 Cal Bike 15 Box Jump Overs (24/20) 15 TTB 15 WBS (9/6)

WOD: 6 RFT 13 Deadlift (85/60) 17 WBS (9/6) 400m Run / 500m Row or Ski

Strength: Every 3:00 x 4 8 Front Squats Working at 68% of your 1 Rep Max. WOD: 5 RFT 10 Alternating DB Snatches (22.5/15) 100ft Heavy Farmer Carry (32/24) 10 Lateral Box Step Overs (24/20) 100ft Heavy Farmer Carry

WOD: 50 RFT (You Go I Go Rounds) 1 Burpee 1 Push Up 1 Jumping Jack 1 Sit Up 1 Handstand 1 Deadlift (35/25) 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Back Squat

Intervals: 30 min TC 500m Row / Ski / 2000m Bike / 400m Run 1:00 Rest X 6 - 8 sets WOD: AMRAP in 6 6 DB Front Racked Lunges (22.5/15) 8 DB Push Press (22.5/15) 10 Box Overs (24/20)

WOD: Murph A Month 1600m Run 100 Pull Ups 200 Press Ups 300 Air Squats 1600m Run Can be split anyway you like and can be done as a team Workout Alternative: AMRAP in 30 minutes 400m Run 10 Pull Ups 12 Russian KBS (32/24) 14 Step Ups (24/20) 20/16 Cal Row