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

Randy Is Sweating Programmed By Coach Megan For Time: 35 min TC 1200m Run 25 Power Snatches 1200m Run 20 Power Snatches 800m Run 15 Power Snatches 800m Run 10 Power Snatches 400m Run 5 Power Snatches 400m Run Rx: 35/25 Masters: 30/20

Lung Buster Programmed By Coach Zak For Time: 25 min TC 21 – 15 – 9 – 9: Cal Row Burpees Over Rower 3:00 mins rest into: 21 – 15 – 9 – 9: AD Cals / Bike Cals Deadlift Rx: 80/55 Masters: 60/42.5

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