For Time: 20 min TC 3 – 3 – 3 – 3 – 3 • Snatches 100 – 80 – 60 – 40 – 20 • Double Unders 25 – 20 – 15 – 10 – 5 • Toes to Bar Rx: 60/42.5...

2 Rounds For Time: 800m Run - Together 200m SB Carry 100 WBS 50 Sync Lunges 30 SB Cleans Reps are split unless stated otherwise Rx:...

AMRAP in 8:00 mins: 8 DB Plank Rows 12 Box Steps * Option to use DB 3:00 mins rest Every 3:00 x 5 18/15 Cals Bike (1:00 TC) 15 Goblet...

Every 3:30 to completion 500/450m Row Max DB Bench Press Stop once you achieve 100 Bench Press Rx: 500/450m + 22.5/15 Masters Rx:...

1:00 on / :30 off x 16 10 Plate Shoulder Press + Max Plate GTOH 10 Plate OH Lunges + Max Plate Burpees 10 WBS + Max Box Jumps/Steps 20...

On a running clock: EMOMx5 1 Snatch + 10 Squat Jumps • Rest 2:00 mins Every 8:00 x 3 3:00 Cardio + AMRAP in 5 mins: 12 Pistol Squats 12...

3:00 on / 1:00 off x 9 Rounds 1- 4 – 7: 6 Cals 6 Burpees Over Line Rounds 2 – 5 – 8: 12 Lunges 6 Plate GTOH Rounds 3 – 6 – 9: 6 Sit Ups...

Nate AMRAP in 20 mins: 2 Muscle Ups 4 HSPU 8 KBS Rx: 32/24 Masters Rx: 24/16 Scaled: 20/12 Surprised Fitness: Finding the weaker side

Team Macho Man EMOM to Failure: 30 min MAX If you or your teammate fails. Then you perform rounds each at a lighter load until 30 mins.  ...

White 5 Rounds: 4 Rope Climbs (12ft) 10 T2B 21 OH Lunges 400m Run Rx: 20/15 Masters Rx: 15/10 Scaled: 10/5

Diane 21 – 15 – 9: Deadlift HSPU Rx: 102.5/75 Masters Rx: 85/65 Scaled: 65/50 Surprised Fitness: Core Stability

Bradley 10 Rounds: 35 min TC 100m 10 Pull Ups 100m 10 Burpees :30 secs Rest Rx: As Prescribed Masters Rx: 8 Reps Scaled: 6 reps

Nasty Girls 3 Rounds: 50 Air Squats 7 RMU or BMU 10 Hang Power Cleans Rx: 60/42.5 Masters Rx: 42.5/30 Scaled: 35/22.5 Surprised Fitness:...

Classic Nancy 5 Rounds: 400m Run 15 OHS Rx: 42.5/30 Masters Rx: 35/22.5 Scaled: 25/15

The Seven 7 Rounds: 40 min TC 7 HSPU 7 Thrusters 7 K2E 7 Deadlift 7 Burpees 7 KBS 7 Pull Ups Rx: 60/42.5 & 112.5/77.5 & 32/24 Masters Rx:...

Team Collin 6 Rounds: Split Reps 400m SB Carry* 12 Push Press 12 Box Jumps 12 SDHP • *2 Laps = 100m* Rx: Option to increase SB 40/30...

For Time: 400m 20 Burpees 600m 40 WBS 800m 60 Bulgarian Bag Lunges 1000m 60 Bulgarian Bag Lunges 800m 40 WBS 600m 20 Burpees 400m Rx: ...

Surprised Fitness: Core Blast DT 5 Rounds: 12 Deadlift 9 Hang Power Clean 6 Push Jerk Rx: 70 / 47.5 Masters Rx: 50/35 Scaled: 35/25

Mary AMRAP in 20 mins: 5 HSPU 10 Pistols 15 Pull Ups Rx: As Prescribed Masters Rx: HSPU / Deficit Box HSPU Assisted Pistols Scaled: Box...

Mikko’s Triangle EMOMx39 mins: • 1 minute Row • 1 minute Ski • 1 minute Bike / AD • 1 min Rest Rx: 18/15 Cal Target Masters Rx: 15/12 Cal...