Shoulder Press 7 x 3 reps Lift every 2:00 mins 2 sec Pause at top of reps Last rep hold for 15 secs Increase weight For Time: 21 – 15 – 9...

2:00 on / 2:00 off x 6 Trick WOD 20 Cross Over Skips 10 Heavy KBS 10 OH Lunges Treat WOD 20 Skips 10 KBS 10 Lunges Surprised Fitness:...

AMRAP in 5 mins / 2 mins rest x 6 Scare Zone • Max Metres Row Sully 100m Bike 2 Power Clean 1 Front Squat Mike Wazowski 100m Ski 10 WBS...

For Time: 50 Cals 30 Power Snatches 10 Bar Muscle Ups 50 Cals 30 Hang Power Snatches 10 C2B Pull Ups 50 Cals 30 OHS 10 Pull Ups Rx: 50/35...

Surprised Fitness Hold It 5 Rounds For Time: 30 WBS 30 MB Sit Ups 30 Ball Over Shoulder Rx: 9/6 & 25/20 Masters Rx : 25 Reps 6/3 & 20/15...

8 mins on / 2 mins off: Alt exercises Room 1 – 13 • 13 Cals AD • 13 KBS • 13 T2B Room 2 – Skull & Bones • 21 DB Snatches • 15 Cals Ski •...

Skills Practice: Double Unders Every 4:00 mins x6 250m 21 Plate GTOH 21 Pull Ups 21 Lunges Rx: As Prescribed 20/15 Masters Rx: 18 reps...

3:00 min Clock x 12 Odd Rounds Complete: 3 Rounds: 4 Deadlift 3 Hang Power Cleans 2 Push Jerk Even Rounds Complete: 30 /27 Cals Rx: As...

1 min on / 1 min off x 20 • 6 Cal Ski Max MB Sit Ups • 6 Cal Row Max KBS • 10 Cals Bike Max WBS • 10 Cals AD Max Burpees Rx: As...

5 sets 5 reps • 5 sec Pause Squat • 5 sec Down – 5 sec Up • 5 Down – 5 Pause – 5 Up • Normal Squat x2 Aiming for 60-75% 1 rep max AMRAP...

AMRAP in 30 mins: 50/46 Cal Row 40 HR Press Ups 30 Pull Ups 20 GTOH 10 Burpees Rx: As Prescribed – 50/35 Masters Rx: 46/42 Cals – 42.5/30...

3 Rounds For Time: 20 SDHP 40 GHD Bench Sit Ups* 120 Double Unders  Rx: 42.5/30 Masters Rx: 35/25 Scaled: 30/22.5 Surprised Fitness:...

You Go I Go Rounds 30 Rounds: 3 Box Jump Overs 2 Pistol Squats 1 Plate Devil Press 20 Rounds: 3 Deadlift 2 Hang Power Cleans 1 Front...

Back Racked Reverse Lunges 4 x 6 Each Leg Lift Every 2:00 3:00 on / 1:00 off x 4 Max Calories • Row • Ski • Bike • AD

EMOM x 8 2 Heavy Back Squats @ 85% 1 rep max For Time: 10 – 20 – 30 – 20 – 10 • Box Steps (20/16”) 20 – 16 – 12 – 8 – 4 • Air Squats 4 –...

Buy In: 1000m 9 Rounds For Time: 9 Tuck Jumps 9 Power Cleans 9 WBS Buy Out: 1000m Rx: 60/42.5 – 9/6 Masters Rx: 900m Tuck Jumps | High...

Snatch Warm Up & Build EMOMx5: Empty Bar • 5 Snatch DL Shrugs • 5 Snatch High Pulls • 5 Muscle Snatches • 5 Snatch Balance • 5 Squat...

Strength Build Every :30 secs x 5 Lifts 1 Deadlift :30 Rest – Increase Weight X 5 sets For Time: 1000m Row 5 Rounds: 25 Pull Ups 7...

For Time: 10 Rounds: 12 KBS 30 Double Unders 8 Rounds: 12 MB Sit Ups 15 Step Ups 6 Rounds: 12 DB Snatches 6 Burpees Over DB Rx: Du’s...

5 rounds For Time: 31 Back Squats 12 Power Cleans Rx: 60/42.5 Masters Rx: 42.5/30 Scaled: 30/20