Tax Collector Programmed By Rogue Invitational 4RFT: 16 min TC 10 Back Squats 10 DB Snatches 10 SB Cleans 5:00 rest Every :20 secs x 30 1 Snatch @ 55/37.5 If you fail the lift, you lose a rep Score = successful lifts Rx: 102.5/75 & 30/22.5 & 50/30 Masters: 80/55 & 22.5/15 & 25/15

50-35-50 Programmed By Coach Zak Push Jerk Technical Session: 10 mins • Stance & Grip • The Dip • The Drive • The Catch • The Stand For Time: 20 min TC 50 Push Jerk 35 TTB 50 Cal Row Rx: 50/35 Masters: 40/25

Dumbbell Marathon Programmed By Coach Jim Workout: 50 DB Snatches 1000m Run 40 DB Hang Clean & Jerk 1000m Run 30 DB OH Walking Lunges 1000m Run 20 DB Thrusters 1000m Run 20 DB Devil Press Rx: 22.5/15 Masters: 17.5/10

Assault Programmed By Coach Megan 10 mins to warm up to starting weight: Focus on warming up and technical practice to your starting weight Strength Complex: Every 2:00 x 4 (Looking to build over 4 sets E.G – 1.25/2.5kg) 3 Snatch Deadlift (2 sec pause at knees) 1 Power Snatch 1 OHS 1 Snatch Balance  For Time: 20 min TC 30 Power Snatches 60/52 Cals 30 Power Cleans 60/52 Cals Rx: 60/42.5 Masters: 42.5/30

Frozen Forest Programmed By Coach Neil 5 RFT: 35 min TC 500m Row 20 Box Jumps / Steps 15 Thrusters 10 TTB / MB Sit Ups Rx: 42.5/30 Masters: 35/22.5

Pulling Power Programmed By Coach Sandra Strength: Every 2:00 x 5  5 Back Squats Working at 75 – 85% 1 rep max 2:00 on / 1:00 off x 5: 16 Deadlift 8 Pull Ups Max Distance Row Rx: 50/35 Masters: 42.5/30

Turf Luck Programmed By Coach Sandra AMRAP in 12 mins / 3 mins Rest x 3 (Teams of 3) 60 Cal Row 60 WBS 400m Run (1 athlete holds MB) Max … Round 1 – Max DB Hang Snatches Round 2 – Max DB Hang Clean & Press Round 3 – Max DB S/A Devil Press Rx: 9/6 & 22.5/15 Masters: 6/3 & 17.5/10

Sweaty & The Beast Programmed By Coach Megan 3 RFT: 40 min TC 50 Cals 1 Round of The Beast 50 Box Steps 200m Run The Beast Complex: Rx Complex Version 10 Deadlift 10 Hang Power Cleans 10 Front Squats 10 Squat Cleans 10 STOH The Beast Complex: Scaled Version 10 Deadlift 10 Hang Power Cleans 10 Front Squats 10 STOH 10 Back Squats Rx: 35/25 Masters: 30/20

Delivery Programmed By Coach Zak Strength: Every 2:00 x 4 6 Bench Press @ 75 – 85% 1 rep max AMRAP in 20 mins: 500m Row 10m S/A KB Front Racked Walking Lunges Right 10m S/A KB Front Racked Walking Lunges Left 30 KBS Rx: 24/16 Masters: 20/12

EMOM Club Programmed By Coach Megan EMOMx30: 1 Macho Man 12/9 Cal Row 10 DB Hang Clean & Jerk Max Box Jump / Step Overs Rest Score = Max Box Jump / Step Overs Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx: 60/42.5 & 22.5/15 & 24/20” Masters: 42.5/30 & 17.5/10 & 20/16”

Max Cal Output Programmed By Coach Megan Strength: Every 2:00 x 5 5 Deadlift @ 85% 1 rep max 3:00 on / 1:00 off x 5: 12 Air Squats 12 Alt DB Snatches 12 Burpees Over DB Max Cals Ski / Bike / Row Rx: 30/22.5 Masters: 22.5/15

Chip Away Programmed By Coach Megan Strength: Every 90 secs 6 x 3 Push Press / Jerk Sets 1&2 @ 75% Sets 3 & 4 @ 80% Sets 5 & 6 @ 85% AMRAP in 20: 50 Double Unders / 100 Skips 40 KBS 30 MB Sit Ups 20 KB SDHP 10 C2B Pull Ups Rx: 24/16 Masters: 20/12

Snatch & Stack Programmed By Coach Megan EMOMx10: Working at 65% 1 rep max 1 Power Snatch 1 OHS 1 Squat Snatch 3 RFT: 12 min TC 10 Power Snatches 15 Box Steps 20 Press Ups Buy Out: 10 Power Snatches 15 Box Steps Rx: 42.5/30 & 24/20” Masters: 35/22.5 & 20/16”

Team Effort Programmed By Coach Sandra AMRAP in 15: Alternating Exercises 15/12 Cal Ski 10 Push Press 10 Goblet Lunges 1:00 min rest: AMRAP in 15 mins: Switch after both have finished A – 15/12 Cals Bike B – 10 Burpee Broad Jumps Rx: 50/35 & 22.5/15 Masters: 35/22.5 & 17.5/10

The Wall Programmed By Coach Megan For Time: 800m Run 50 Cal Row 40 DB Step Overs 30 Burpee Pull Ups 40 Deadlift 50 GHD Sit Ups 800m Run Rx: 102.5/75 Masters: 80/55

The Highlander Programmed By Coach Megan EMOMx8: 3 Touch & Go Cleans @ 70 – 80% 1 rep max 5 Strict Pull Ups 1:00 min rest into: 4 Rounds: 10 min TC 5 Hang Squat Cleans + 1 Front Squat (60/42.5) 5 TTB AMRAP in 12 mins: 12 WBS 6 Hang Clean & Press 3 MB Complex MB Complex: Squat Clean + Squat + Thruster Rx: 42.5/30 & 9/6 Masters: 35/25 & 6/3

Goblet of Fire Programmed By Coach Neil Every 20 secs x 15: 1 Squat Clean & Jerk AMRAP in 15: 500m 20 Goblet Squats 20 S/A DB Push Press Rx: 60/42.5 & 22.5/15 Masters: 42.5/30 & 17.5/10

Knockout Programmed By Coach Megan 3:00 on / 1:00 off x 12: 3 HR Press Ups 6 MB Sit Ups 9 Air Squats 3 Burpees 6 DB Hang Clean & Press 9 Box Jump / Step Overs 3 Pull Ups 6 WBS 9 Lunges 3 TTB 6 DB Hang Snatches 9 DB Deadlift Rx: 9/6 & 22.5/15 & 24/20” Masters: 6/3 & 17.5/10 & 20/16”

Need For Speed Programmed By Coach Megan Every 2:00 x 5: 4 – 4 – 4 – 4 – 4 Back Squats 85% 1 rep max 5:00 min rest / Set Up AMRAP in 4:00 / 1:00 rest x 3: 30 Double Unders / 60 Skips 5 Thrusters 100m Erg Rx: 42.5/30 Masters: 30/20

Farmers Market Programmed By Coach Neil For Time: Split Reps (35 min TC) 800m Farmers Carry 100 Lunges 90 DB Snatches 80 Sit Ups 70 Burpees 60 HR Press Ups 50 Deadlift 40 DB Push Press 30 Box Jumps / Steps 20 Air Squats 10 Power Cleans Rx: 80/55 & 22.5/15 Masters: 60/40 & 17.5/10