Climb & Crush Programmed By Coach Megan 3:00 on / 3:00 off x 4: 1 Rope Climb / 5 Single Ring Ring Rows 3 Power Snatches 6 DB Thrusters 500m Row / 1:00 rest x 3 Rx: 50/35 & 20/12.5 Masters: 40/25 & 17.5/10

Chad Programmed By Coach Megan & Sandra For Time: (60 min TC) Option 1: Rx Full Chad (40 – 60 mins) 1000 Step Ups (Optional Weighted Vest / BB / DB) Option 2: Half Chad (20 – 35 mins) 500 Step Ups Option 3: Team Chad (35 – 50 mins) 1000 Step Ups Split as Team of 2 Option 4: XL Chad Complex: 7 RFT (30 – 45 mins) 50 Step Ups 15 Push Press 5 Burpees Over Line Rx: 20/16 & 35/25 Masters: 20/16 & 30/20

DT Complex Programmed By Coach Megan Every 2:00 x 8 sets: Unbroken Complex 6 Deadlift 4 Hang Power Cleans 2 STOH EMOM x 16 : 1. 18/15 Cals Row / Bike or 15/12 Cal Ski  2. 8 Cals or Rest Rx: 75/50  Masters: 50/35

Oh, My Squats   Programmed By Coach Sandra AMRAP in 15: 50 Double Unders 15 Overhead Squats 20 Alt DB Snatches Mini Intervals: 2:00 on / :30 secs off x 4 5 Butterfly / Kipping / Strict Pull Ups 5 Cals Rx+: 30/22.5 & 22.5/15 Rx: 20/15 & 20/12.5 Masters: 15/10 & 17.5/10

Jim-Rox Programmed By Coach Jim 3RFT: 45 min TC 800m Run / Ski 20 Burpees 600m Run / Ski 20 Cal Row 400m Run / Ski 20 DB Walking Lunges 200m Run / Ski 20 WBS Rx: 20/15 & 9/6 Masters: 12.5/8 & 6/3

The Only Way Is Up Programmed By Coach Megan AMRAP in 10: 6 SB Cleans 12 Burpees Over The Bag 5:00 mins rest AFAP in 10: 3 Thrusters 3 Cal Row 6 + 6 – 9 + 9 – etc. Rx: 60/40 & 42.5/30 & 20” Masters: 60/40 & 35/22.5 & 16”

Gripper Programmed By Coach Zak AMRAP in 20 mins:  20 Cal Row 15m DB Farmers Carry +15m Every round Rx: 22.5/15 Masters: 17.5/10

Intense Power Programmed By Coach Sandra Workout: For Time (10 min TC) 10 Power Cleans 20 Burpees 8 Power Cleans 16 Burpees 6 Power Cleans 12 Burpees 4 Power Cleans 8 Burpees 2 Power Cleans 4 Burpees Rx+: 60/42.5 Rx: 42.5/30 Masters: 35/25 Strength or Cardio: Every 2:00 x 5 6 Front Squats @ 75% or 25/20 Cals

Flashing Lights Programmed By Coach Megan For Time: 13 min TC 30 Thrusters 30 CTB Pull Ups 30 Cal Row Rx+: 50/35 Rx: 42.5/30 Masters: 35/22.5 5:00 mins rest For Time: 15 min TC 800m Run 50 DB Snatches 800m Run Rx+: 30/22.5 Rx: 22.5/15 Masters: 17.5/10

Fireworks Programmed By Coach Megan 8 RFT: 28 min TC 20 Double Unders / 40 Skips 10 SB Squats 5 TTB 15 WBS Rx+: 60/40 & 9/6 (11/10ft Target) Rx: 50/30 & 9/6 Masters: 25/15 & 6/3

Triple Threat Programmed By Coach Jim AMRAP in 10: 200m Run 10 Hang Power Snatches 10 Press Ups 2 mins rest AMRAP in 10: 12/10 Cals  10 Deadlift 10 Box Jumps 2 mins rest AMRAP in 10: 200m Run 10 Burpee Box Jump Overs 2 mins rest Rx: 42.5/30 & 60/42.5 & 24/20 Masters: 35/22.5 & 42.5/30 & 20/16

Fast Paced Programmed By Coach Sandra AMRAP in 30: Alternating Exercises 5 Deadlift 10 Lunges 12 Pull Ups 14 Air Squats 16 Sit Ups Rx: 85/60 Masters: 60/42.5

Scrambled Legs Programmed By Coach Megan For Time: 12 min TC 8 Front Squats 10 Cals Bike 8 Front Squats 10 Cals Bike 8 Front Squats 10 Cals Bike 24 Front Squats 30 Cals Bike Rest 5 mins AMRAP in 5 mins: Max GTOH Every 10 reps add +5kg Rx: 60/42.5 & 40/25 (Add +10kg) Masters: 42.5/30 & 30/15 (Add +5kg)

Grindstone Programmed By Coach Zak AMRAP in 20: 200m Run 15 WBS 12 TTB 9 Deadlift 6 Burpees Over Bar Rx: 100/70 & 9/6 Masters: 80/55 & 6/3

Pumpkin Pulling Programmed By Coach Megan Complex Strength: Every 2:00 x 5 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Working between 60 – 70% over the 5 sets AMRAP in 3:00 / 2:00 rest x 4 10 Power Snatches 25 WBS Max Rope Climbs or Max Pull Ups Rx: 52.5/35 & 9/6 Masters: 35/22.5 & 6/3

All Crossed Up Like a Mummy Programmed By Coach Megan 7 mins to Accumulate: 75 Handstand Shoulder Taps (Scaled Option Available!) Every...

Ghost of The Chief Programmed By Coach Neil EMOMx11: 1 Back Squat @ 75-85% On set 11 – Max reps (Stop at 10) Every 10 mins x 2 Rx: 7...

House of Horrors Programmed By Coach Aidan AMRAP in 7:00 / 3:00 rest x 3 8 Thrusters 10 Plate GTOH 12 Cals 40 Double Unders 20 Sit Ups 10...

Zombie with No Arms Programmed By Coach Sandra AMRAP in 30:00 mins: Alt Exercises 10 Push Press 10 Burpees Over Bar 12 Cals Bike / AD...

Fast & Furious Programmed By Coach Jim Every 2:00 x 7 2 Deadlift Build in weight starting at 65% 20 RFT: 18 min TC 5 WBS 3 Strict Pull...