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

For Time: 1 Round: 30 Push Jerks 15 Ring Dips 3 Rope Climbs 2 rounds: 20 Push Jerks 10 Ring Dips 2 Rope Climbs 3 Rounds: 10 Push Jerks 5...

6 sets On a 1:30 Clock: :45 Max Cal Row :15 Transition :30 Toes to Bar 3:00 mins rest between sets Rx: Toes To Bar Masters Rx: Kipping...

30:00 min Running Clock: If you break complete: 10 Plate Devil Press 10 OH Plate Lunges 10 Plate Broad Jumps 30 Plate Floor Press

AMRAP in 20 mins: 5 Pull Ups 10 Press Ups 15 Squats Surprised Fitness: Bowling Pin

5 Rounds For Time: 20 KBS 20 Cal Row 20 MB Sit Ups 20 Lunges 20 Plate GTOH Rx: 24/16 – 9/6 – 20/15 Masters Rx: 20/12 – 6/3 – 15/10...

For Time: 10 – 9 – 8 … 3 – 2 – 1 reps Squat Cleans Box Jumps Rx: 80/60 – 30/24” Master Rx: 60/42.5 – 24/20” Scaled: 42.5/30 – 20/16” If...

AMRAP in 20 mins: Split Reps 2 Out In Runs 4 Wall Walks 6 Push Press 16 DB Snatches 20 Double Unders Rx: 60/42.5 – 24/17.5 Masters Rx:...

Skills Practice Ring Dips Horse Shoe AMRAP in 10 mins: 6 OHS 9 Strict Ring Dips Rx: 70/47.5 Masters Rx: 52.5/35 Scaled: 20/15 Shoe Horse...

Core Blast 30 secs on each: No Rest x 3 sets • Russian Twist • Dead Bugs • Hollow Hold • Sit Ups • Heel Taps Wibble Wobble AMRAP in 10...

EMOMx20 • Min 1: 1 Power Clean 1 Front Squat 1 Hang Power Clean 1 Front Squat • Min 2: 10 Bar Hops Max Burpees Stop at 30 secs!! 30 secs...

AMRAP in 4 mins / 2 mins rest x 6 200m Run AMRAP in remaining time: 5 S/A DB Squat Snatches 8 HR Press Ups Rx: DB = 20/12.5 or KB = 20/12...