Warm-up
• 20 cal Air Bike

• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Conditioning
3 rounds for time:
• 10 Overhead Squats 135/95#
• 15 Toes-to-bar

Rest 3 min

3 rounds for time:
• 10 Power Snatches 95/65#
• 15 Box Jumps 30/24”

Warm-up
• 500 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 15 sec Arm Circles Forward
• 30 sec Pec Stretch w/ Band Left
• 15 sec Arm Circles Backwards

Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Weighted Pull-ups
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
For time:
• 100 AbMat Sit-ups

Conditioning
9 rounds for time:
• 11 Wall Balls 20/14#
• 11 Burpees

Warm-up
• 400 m Run

3 rounds:
• 10 Shin Hops
• 10 Air Squats
• 10 Samson Stretches

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
30-20-10 sec/reps:
• L-sit (seconds)
• Mountain Climbers

Conditioning
Row Intervals (4×500)
4 rounds, 5 min each:
• 500 m Row (max effort)

Rest in the remaining time.

Warm-up
2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Shoulder Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Conditioning
4 rounds for time:
• 75 Double Unders
• 15 Thrusters 95/65#
• 15 Pull-ups

Warm-up
• 300 m Row

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Snatch
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Overhead Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels

Conditioning
8 rounds for time:
• 100 m Run
• 5 Power Cleans 185/125#
• 1 min Rest

Warm-up
• 400 m Run

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Back Squat (5 sec pause in bottom)
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlifts + Shrugs
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Perform 5 deadlifts, then 5 shrugs.

Conditioning
“Zeus”
3 rounds for time:
• 30 Wall Balls 20/14#
• 30 Sumo Deadlift High Pull 75/55#
• 30 Box Jumps 20”
• 30 Push Press 75/55#
• 30 cal Row
• 30 Push-ups
• 10 Back Squats Body weight

Warm-up
• 500 m Row
• 20 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 10 Incline DB Bench Press 25/15#
• 5 Strict Pull-ups

Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 15 GHD Hip Extensions
• 15 Weighted AbMat Sit-ups 25/15#

Conditioning
21-15-9 reps for time:
• Clean & Jerks 135/95#
• Bar Muscle Ups

Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Arm Circles

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
4 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Leg Levers
• 10 sec Rest

Conditioning
6 min AMRAP:
• 12 cal Row
• 12 Wall Balls 20/14#

2 min Rest

6 min AMRAP:
• 12 cal Air Bike
• 12 Toes-to-bar

If you don’t have an Air Bike, row for both.

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
4 rounds for time:
• 400 m Run
• 10 Pull-ups
• 20 Push-ups
• 30 AbMat Sit-ups

Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5+ reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5+ reps at 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
For time:
• 100 Double Unders
• 50 Front Squats 95/65#
• 25 Lateral Burpees over Bar
• 50 Back Squats 95/65#
• 100 Double Unders

No rack.

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
“Blake”
4 rounds for time:
• 100 ft. Overhead Lunge 45/25# plate
• 30 Box Jumps 24/20”
• 20 Wall Balls 20/14#
• 10 Handstand Push-ups

Warm-up
• 100 Double Unders
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 DB Bench Press 30/20#
• 10 DB Bent-over Rows 30/20#

Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
3 rounds:
• 10 Seated Good Mornings 95/65#
• 10 GHD Sit-ups

Conditioning
2 rounds for time:
• 1000 m Row
• 15 Power Snatches 135/95#
• 10 Ring Muscle Ups

Warm-up
• 20 cal Air Bike

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
21 – 15 – 9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench

Conditioning
For time:
• 400 m Run
• 20 Kettlebell Swings 53/35#
• 40 Air Squats
• 400 m Run
• 15 Kettlebell Swings 53/35#
• 30 Air Squats
• 400 m Run
• 10 Kettlebell Swings 53/35#
• 20 Air Squats

Warm-up
• 500 m Row

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds with empty barbell:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Front Squats 45/35#

Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
8 min AMRAP:
• 10 Hang Power Cleans 115/80#
• 5 Thrusters 115/80#

2 min Rest

8 min AMRAP:
• 20 Chest-to-bar Pull-ups
• 10 Deficit Push-ups 3/2”

Warm-up
• 20 PVC Passthroughs
• 20 PVC Good Mornings

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 200 m Run
• 15 PVC Overhead Squats

Strength
Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Overhead Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
3 rounds:
• 45 sec Max AbMat Sit-ups
• 15 sec Rest
• 45 sec Max Hollow Body Hold
• 15 sec Rest

Conditioning
3 rounds for time:
• 9 Double Kettlebell Deadlifts 70/53#
• 12 Handstand Push-ups
• 15 Box Jump Overs 24/20”

Double Kettlebell Deadlift is a kettlebell in each hand in the traditional deadlift stance with feet under the hips with kettlebells to the outside of the feet/hips. Perform a rep just like a barbell deadlift. The rep is complete when hands come back down to mid-shin (KBs may/may not touch the ground).

Warm-up
• 400 m Run

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
20 min AMRAP:
• 20 Wall Balls 20/14#
• 20 calorie Row

Warm-up
• 20 cal Air Bike
• 20 Arm Circles (clockwise)
• 20 Arm Circles (counter cw)

3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Push-ups
• 10 Bar Kips

Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Core
3 rounds:
• 20 Seal Walk steps
• 10 Evil Wheels

Conditioning
10 rounds for time:
• 5 Pull-ups
• 5 Thrusters 95/65#
• 5 Burpees

Warm-up
• 500 m Row

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Front Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

Conditioning
For time:
• 100 – 80 – 60 – 40 – 20 Double Unders
• 10 – 8 – 6 – 4 – 2 Squat Snatch 95/65#

Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Wallballs 20/14#

Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
3 rounds for time:
• 10 Shoulder to Overhead 135/95#
• 20 Toes-to-bar
• 400 m Run

No rack. Barbell starts from the ground for the shoulder to overhead.

Warm-up
• 300 m Row
• 15 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Snatch
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Overhead Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Core
6 rounds:
• 30 sec Handstand Hold
• 20 Hollow Rocks

Conditioning
“Elizabeth”
21 – 15 – 9 reps for time:
• Squat Clean 135/95#
• Ring Dips