For Time: 40 min TC 100 Cal Row 100 Cal Ski 100 Cal Bike Every 25 Cals complete 2 rounds: 10 Plate GTOH 20 Plate Floor Press Rx: 100 Cals...

2 Rounds For Time: 2000m Row 20 Bauble Sit Ups 20 Box Present Jump Overs 20 DB Tree Decorations ** DB Alt Snatches Rx: 9/6 + 24/20 +...

3:00 on / 1:30 off x 5 50 Air Squats Into … Max Cal Row Rx: 50 reps Masters Rx: 40 reps Scaled: 30 Reps

12 Rounds For Time: 50 Double Unders 10 Pull Ups 10 Push Press 20 Double DB Front Racked Lunges Split Reps – Even Split Rx: 70/45...

:30 on / :30 off x 10 • Max Cal Row • • Max Power Cleans • Max Press Ups Score = Total reps Rx: 60/42.5 Masters Rx: 45/32.5 Scaled: 32.5/25

21 – 15 – 9 reps: Toes To Bar Bench Press WBS Rx: 60/42.5 + 9/6 Masters Rx: 42.5/30 + 7/5 Scaled: 35/22.5 + 6/3 Surprised Fitness 3...

For Time: 50 Double Lunge Burpees 40 Double Sit Up Burpees 30 Double Squat Burpees 20 Double Press Up Burpees 10 Double Pull Up Burpees...

As Far As Possible in 20 mins: 20 / 16 Cal Row 5 Ball Over Box 20 / 16 Cal Row 10 Ball Over Box … Adding 5 reps to Ball Over Box Work in...

3 sets 3:00 mins - @ 80 - 85% 1:00 min - @ 50% 1:00 min - @ 60% 2:00 mins - @ 90 – 95% 1:00 min - @ 50% 2:00 mins - @ 50% 7 sets 1:00 min...

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