Warmup
• 400 m Run

10 – 8 – 6 reps of:
• Air Squats
• Shin Hops
• DB Shoulder Press 25/15#
• PVC Passthroughs

Strength
Back Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Weighted Pull-ups (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
4 rounds:
• 20 steps Seal Walk
• 50 Flutter Kicks

Conditioning
For time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps:
• Bear Complex 135/95#
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
• Chest-to-bar Pull-ups

For max calories:
• Reverse Tabata Air Bike

NOTES: Bear Complex rep is a power clean to a front squat to a push press to a back squat to a push press. Reverse tabata is 8 rounds of 10 sec of work and 20 sec of rest.

Warmup
• 300 m Row
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions

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

Strength
Overhead Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Snatch (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
4 rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest

Conditioning
For time:
• 40 Snatches 75/45#
• 80 Double Unders
• 30 Snatches 95/60#
• 60 Double Unders
• 20 Snatches 115/75#
• 40 Double Unders
• 10 Snatches 135/90#
• 20 Double Unders

Warmup
3 rounds:
• 10 cal Air Bike / Row
• 15 Jumping Jacks

2 rounds:
• 10 DB Shoulder Press 20/10#
• 10 DB Bench Press 35/15#

Strength
Shoulder Press (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Bench Press (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
12 – 10 – 8 reps:
• DB Overhead Sit-up 20/10#
• Evil Wheels

Conditioning
10 min Alternating EMOM:
• Odd min: 15/12 cal Row
• Even min: 5 Burpees + 5 Push-ups

For time:
400 m Run

Warmup
1 round:
• 60 sec Spiderman Lunge Right
• 60 sec Spiderman Lunge Left
• 60 sec Pigeon Pose Right
• 60 sec Pigeon Pose Left

3 rounds of:
• 100 m Run
• 10 Air Squats

• 15 PVC Passthroughs
• 15 PVC Sots Press
• 15 Arm Circles CW
• 15 Arm Circles CCW

Strength
5 min EMOM:
• 1 Snatch Balance

7 min EMOM:
• 1 Thruster / Push Press / Push Jerk / Split Jerk

* NOTES: For both, increase weight; work towards a 1 rep max. For the second EMOM, a thruster followed by a push press followed by a push jerk followed by a split jerk is one rep.

Testing
• Max Strict Handstand Push-ups

Conditioning
12 min AMRAP:
• 5 Bar Muscle Ups
• 10 Chest-to-Bar Pull-ups
• 15 Pull-ups
• 200 m Run

Warmup
• 300 m Row
• 20 Jumping Jacks

3 rounds:
• 10 Kettlebells Swings 53/35#
• 10 Goblet Squats 53/35#
• 4 Pistols

Strength
Front Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean & Jerk (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
3 rounds of:
• :30 Hollow Rocks
• :30 Plank Hold

Conditioning
“Karen” for time:
• 150 Wall Ball Shots 20/14#

Then, 3 rounds for time:
• 30 Double Unders
• 10 Muscle Ups

Warmup
• 400 m Run

3 rounds of:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Walking Lunges 45/35#

Strength
Deadlift
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM

Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 reps @100% of Snatch 1RM

Core
5 rounds of:
• 20 Flutter Kicks
• 10 Russian Med Ball Twists

Conditioning
For time:
• 50 Double Unders
• 40 AbMat Sit-ups
• 30 Deadlifts 135/95#
• 20 Box Jumps 30/24”
• 10 Handstand Push-ups
• 20 Box Jumps 30/24”
• 30 Deadlifts 135/95#
• 40 AbMat Sit-ups
• 50 Double Unders

Warmup
3 rounds:
• 100 m Row
• 10 Wall Balls 20/14#

• 20 PVC Passthoughs
• 20 Jumping Lunges

Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
3 rounds:
• 20 GHD Situps
• 20 Good Mornings 45/35#

Conditioning
21-18-15-12-9-6-3 reps for time:
• Back Squat 135/95#
• Air Bike calories

* No rack.

Warmup
• 15 cal Air-Bike
• 15 Band Pull-a-parts
• 15 Band Passthroughs
• 15 Band Overhead Squats

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Overhead Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Snatch
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Testing
For time:
• 800 m Run

Conditioning
5 min AMRAP of 3-6-9-12… reps:
• Power Snatches 115/80#
• Burpees

2 min Rest

5 min AMRAP of 3-6-9-12… reps:
• Overhead Squats 115/80#
• Toes-to-bar

Warmup
3 rounds:
• 30 sec Double Unders
• 30 sec Toe Touches
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Cossack/Side Lunges
• 30 sec Rest

Then:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)

Strength
10 min EMOM:
• 3 Position Snatch (Hip, Knee, Floor)

10 min EMOM:
• 3 Position Clean (Hip, Knee, Floor)

Testing
For time:
• 100 Kettlebell Swings 53/35#

Conditioning
For time:
• 30 cal Row
• 30 AbMat Situps
• 30 Box Jumps 24/20”
• 30 Front Rack Lunges 95/65#
• 30 Kettlebell Snatches 53/35#
• 30 Front Rack Lunges 95/65#
• 30 Box Jumps 24/20”
• 30 AbMat Situps
• 30 cal Row

Warmup
• 400 m Run

3 rounds of:
• 10 KB Hand to Hand Swing
• 8 KB Clean & Push Press /arm
• 6 Hand-release Burpees

Strength
Shoulder Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Bench Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
3 rounds of:
• 10 Weighted AbMat Sit-ups
• 10 Ball Slams
* as heavy as possible

Conditioning
“Cindy” 20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Warmup
• 20 cal Air Bike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Air Squats w/ 3 sec bottom hold
• 10 Jumping Lunges
• 10 PVC Around the Worlds

Strength
Front Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
6 rounds of:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest

Conditioning
2 rounds for time:
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Toes-to-bar
• 200 m Run
• 10 Toes-to-bar
• 200 m Run

Warmup
• 100 m Run
• 100 m Run Backwards

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec PVC Good Mornings
• 30 sec PVC Deadlifts

Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Core
3 rounds of:
• 10 m Slide to Hollow
• 10 m Seal Walks

Conditioning
For time:
• 500 m Row

Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”

Then:
• 500 m Row

Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”

Then:
• 500 m Row

*Notes: Dumbbells must touch the ground before each deadlift rep. Full extension at the top of the burpee box jump is not required. OK to step down.

Warmup
• 300 m Row
• 50 Double Unders

3 rounds:
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Testing
For time:
• 50 cal Air Bike

Core
3 rounds:
• 10 GHD Sit-ups
• 10 sec GHD Sit-up hold
• 10 GHD Hip Extensions
• 10 sec GHD Hip Extension hold

*The hold positions the body is parallel with the ground.

Conditioning
15 minute AMRAP:
• 5 Power Cleans 155/105#
• 10 Pull-ups
• 15 Wall Balls 20/14#

Rest Day

Warmup
4 rounds:
• 25 Double Unders
• 8 Air Squats
• 8 Kettlebell Swings 35/18#
• 8 PVC Passthroughs

Then:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

Strength
• Death by Clean & Jerk 135/95#

Complete 1 C&J the 1^st minute, 2 C&J the 2^nd minute, 3 C&J the 3^rd minute, and so on until you cannot complete the total reps in the given time.

Testing
• Max Unbroken Bar Muscle Ups

Conditioning
4 rounds for time:
• 2 Rope Climbs 15’
• 4 DB Snatches per arm 70/50#
• 600 m Row

5 min Rest

• Tabata Sprints

Warmup
• 20 cal AirBike
• 20 Air Squats
• 20 PVC Passthroughs

3 rounds of:
• 10 m Lunge
• 10 m Duck Walk

Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
21 – 15 – 9 reps of:
• Russian Med Ball Twists
• Evil Wheels

Conditioning
“Nancy” 5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#

5 min Rest

• Tabata Air Bike for max calories
(8 rounds of 20 sec work, 10 sec rest)

Warmup
• 20 PVC Passthroughs

3 rounds not for time:
• 8 DB Should Press 25/15#
• 8 Bent-over DB Rows 25/15#
• 8 Deficit Push-ups 45/25 plates

For time:
• 250 m Row

Strength
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
8 rounds of:
• 10 sec L-Sit Hold
• 10 sec Rest
• 10 sec Straight Body Lever from the Floor
• 10 sec Rest

Conditioning
3 rounds for max cal/reps:
• 1 min Air Bike calories
• 1 min Sumo Deadlift High-Pull 75/55#
• 1 min Dumbbell Bench Press 50/35#
• 1 min Rest

Warmup
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left

2 rounds:
• 20 Jacking Jacks
• 20 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 10 Thrusters 45/35#

Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
4 rounds of:
• 10 m Seal Walks
• 10 GHD Sit-ups

Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
• Dumbbell Thruster 45/30# /hand
• Wall Ball 20/14#

Penalty: 5 burpees anytime a set is broken.

Warmup
• 300 m Row
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 Standing Toe Touches
• 20 Legs Swings (each leg)
• 20 GHD Back Extensions

Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM

Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM

Testing
For time:
• 100 Double Unders

Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Handstand Hold
• 15 sec Rest

Conditioning
10 min AMRAP:
• 5 Handstand Push-ups
• 10 Deadlifts 135/95#
• 15 Lateral Bar Hops

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
12 min on the clock:
• 4 attempts at 1RM Snatch

12 min on the clock:
• 4 attempts at 1RM Clean & Jerk

Score = weight of best Snatch + weight of best Clean & Jerk

Testing
• Max Handstand Walk

Conditioning
20 min AMRAP:
• 50 Wall Ball Shots 20/14#
• 50 MedBall Overhead Lunges 20/14#
• 40 Box Jumps 24/20”
• 40 Toes-to-bar
• 30 Chest-to-bar Pull-ups
• 30 Burpees over Bar
• 20 Power Clean 135/95#
• 20 Push Jerk 135/95#
• 10 Snatch 135/95#
• 10 Muscle Ups