Warmup
• 300 m Row
• 30 Good Mornings (empty bar) 45/35#
• 30 Deadlifts (empty bar) 45/35#
• 15 Bent Over Rows (empty bar) 45/35#
• 15 Upright Rows (empty bar) 45/35#

Core
5 Rounds:
• :20 L-Sit Hold
• :20 Rest
• :20 Handstand Hold
• :20 Rest

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 rep @100% of Snatch 1RM

Conditioning
For time:
• 400 m Run
• 40 Air Squats
• 400 m Run
• 30 Air Squats
• 400 m Run
• 20 Air Squats
• 400 m Run
• 10 Air Squats

Warmup
4 min EMOM:
• Even min: Jumping Jacks
• Odd min: Jump Rope (singles)
3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Back Squats (3 sec hold at the bottom)

Core
10 – 8 – 6 – 4 – 2 reps:
• Toes to bar
• AbMat Sit-ups

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

Conditioning
From 00:00 – 03:00:
• 10 Snatch 135/95#
• 15 cal Air-Bike
From 03:00 – 06:00:
• 10 Clean & Jerk 135/95#
• 15 cal Air-Bike
From 06:00 – 09:00:
• 10 Front Rack Lunges 135/95#
• 15 cal Air-Bike
From 09:00 – 12:00:
• 10 Front Squats 135/95#
• 15 cal Air-Bike

Warmup
• 200 m Run
• 200 m Row
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 PVC Sots Press

Core
6 min Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest

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

Conditioning
6 Rounds for max reps of:
• :40 Kettle Bell Swings 53/35#
• :20 Rest
• :40 Lateral Plyo Skier Hops (use plates stacked to mid-shin)
• :20 Rest

Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Core
3 Rounds not for time:
• 20 Seal Walk Steps
• 15 Lying Leg Raises
• 10 Flutter Kicks

Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work

Conditioning
“Amanda” 9-7-5 reps for time:
• Muscle-ups
• Snatch 135/95#

Rest 5 min

“Grace” 30 reps for time:
• Clean & Jerk 135/95#

Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Cossacks/Side Lunges
• 20 Jumping Jacks
• 20 PVC Passthroughs

Core
12 – 10 – 8 of:
• Ball Slams
• AbMat Sit-ups

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

Conditioning
For time:
• 50 cal Row
• 50 Box Jumps 24/20”
• 50 Pull-ups
• 50 Wall Ball Shots 20/16#
• 50 Pull-ups
• 50 Box Jumps 24/20”
• 50 cal Row

Warmup
• 400 m Run
3 Rounds:
• 10 Hand-release Push-ups
• 10 Mountain Climbers
• 10 PVC Jumping Squats

Core
8 min EMOM:
• Even min: 10 Toes to Bar
• Odd min: 10 Evil Wheels

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

Conditioning
5 Rounds for time:
• 2 Wall Walks
• 4 Strict Handstand Push-ups
• 100 m Farmer’s Walk (as heavy as possible)

Warmup
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 20 PVC Good Mornings
• 20 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

Core
6 min Rounds of:
• :20 Plank Hold
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

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

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

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

Conditioning
10 min AMRAP:
• 6 Hang Power Snatches 75/55#
• 16 Burpees

Warmup
• 100 Double Unders (try to go unbroken)
• 30 Jumping Jacks
• 30 Wall Ball Shots 20/16#

Core
3 Rounds of:
• 8 Med Ball Russian Twists /side 20/16#
• 10 Med Ball Overhead Squat
• 12 Med Ball AbMat Sit-ups

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

Conditioning
5 Rounds for time:
• 3 Rope Climbs 15’
• 12 Ring Dips
• 20 cal Row
* metcon from The Outlaw Way

Warmup
• Run 400 m
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Air Squats
• 10 Jumping Squats

Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest

Conditioning
“Golf”
• 100 Air Squats
• 50 Dips
• 50 Pull-ups
• 50 Box Jumps
• 50 Push Ups
• 50 Burpees
• 50 Knees to Elbows
• 50 Wall Balls 20/14#
• 300 Rope Jumps
*With a partner, complete all 9 holes in the fewest number of sets. One partner works, the other rests. Split reps/sets as needed. Score = number of sets. Lowest score wins.

Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm

Core
• 20 Rolling V Ups

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

Conditioning
“Air-Bike Annie”
50-40-30-20-10 cal/reps for time:
• Air-Bike
• Double Unders
• AbMat Sit-ups

Warmup
• 500 m Row
• 20 Arm Circles (clockwise)
• 20 Arm Circles (counter cw)
3 Rounds of:
• 10 Kettle Bell Swings 53/26#
• 10 Push-ups
• 10 Bar Kips

Core
8 min EMOM:
• :10 Handstand Hold
• 10 Hanging Knees to Elbow
• 10 AbMat Sit-ups

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

Dips
• 2 sets of Max Effort

Conditioning
4 Rounds as fast as possible:
• 100 m Sprint
• Rest :30
4 Rounds for time:
• 20 Kettle Bell Snatches 53/26#
• 10 Broad Jumps
• 2 Bar Muscle Ups
*After the last :30 of Rest of the final round of sprints, go straight into second portion.

Warmup
• 200 m Run
• 10 m Butt Kicks
• 10 m High Knee Skips
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 20 m Backwards Run

Core
6 Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest

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

Conditioning
12 min alternating EMOM:
• Even min: Max cal Air-Bike
• Odd min: 5 Power Cleans 135/95#

Warmup
• 10 cal Air-Bke
• 30 PVC Passthroughs
• 30 PVC Good Mornings
• 30 PVC Back Squats
• 20 PVC Sots Press
• 10 Leg Swings (each leg)

Core
3 Rounds of:
• 20 steps Plank Walk
• 10 Evil Wheels

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

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

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

Conditioning
For time:
• 10 Handstand Push-ups
• 20 Pull-ups
• 40 cal Row
• 80 Double Unders
• 40 Cal Row
• 20 Pull-ups
• 10 Handstand Push-ups

Warmup
• Run 400 m

3 Rounds of:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Jumping Lunges
• 15 Cossack Stretches

Strength
Sled Relay
4 Rounds as fast as possible of:
• 50 m Sled Drag (forwards)
• 50 m Sled Pull (backwards)

Conditioning
4 Minute AMRAP:
– Partner A:
• 20 steps of Kettle Bell Lunges 53/26#
– Partner B:
• Max Ball Slams 30/20#

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 12 Air Squats
• 10 AbMat Sit-ups
• 8 Plyo Push-ups
– Partner B:
• Max Air-Bike or Rower or Ski Erg

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 2 Rope Climbs 15′
– Partner B:
• Max Toes To Bar

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 10 Wall Balls 20/16#
– Partner B:
• Max Dips (station or rings or box)

Warmup
Choose two:
• 200 m Run
• 250 m Row
• 20 cal Air Bike

3 Rounds of:
• 5 Wall Ball Shots 20/16#
• 10 Air Squats
• :15 Hold Bottom of Squat

Core
3 Rounds Not For Time:
• 10 Straight Body Levers from the Floor
• 10 Supine Ring Rows

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

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

Conditioning
“Double Fran”
2 Rounds of 21–15–9 reps of:
• Thruster 95/65#
• Pull-ups

Warmup
• 20 Leg Swings (each leg)
• 20 Arm Circles
• 30 Jumping Jacks

3 Rounds of:
• 10 PVC Overhead Squats
• 10 PVC Passthoughs
• 10 PVC Overhead Lunges

Core
8 min EMOM:
• :30 Plank Hold
• 7 Sit-up to Straddle

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

Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Conditioning
21–18–15–12–9 reps of:
• Deadlifts 135/95#
• Box Jumps 24/20″
• Double Unders

Warmup
• 30 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Overhead Squats

3 Rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Core
4 Rounds of:
• 10 Hollow Rocks
• 8 Roll to Candle Stick
• 6 Strict Toes to Bar

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

Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Dips
• 2 sets of Max Effort

Conditioning
4 Rounds for time:
• 10 calorie Air-Bike
• 15 Hand Stand Push-ups
• 20 Kettlebell Swings 70/53#

Warmup
• 500 m Row/Air-Bike

3 Rounds Not For Time:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Mountain Climbers

Core
6 Rounds:
• :20 Handstand Hold
• :10 Rest
• :20 Pull-up Hold
• :10 Rest
• :20 L-Sit Hold
• :10 Rest

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

Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Conditioning
12 Minute AMRAP:
• Hang Power Clean 95/65#
• Push Press
• Front Rack Walking Lunge
Reps: 1, 2, 3, 4, 5 + …
Penalty: 5 bar facing burpees any time the barbell touches the ground.

Warmup
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 10 m High Kicks
• 10 m Samson Stretch Lunge

Core
3 Rounds Not For Time:
• 20 Russian Twists – 20/16#
• 20 Flutter Kicks
• 20 AbMat Sit-ups

Conditioning
8 Minutes:
• 1 min ME Air-Bike or Row
• 1 min Rest

Rest 1 minute

8 Minute AMRAP:
• 20 MedBall Squat Cleans
• 10 Hand Release Push-ups

Rest 1 minute

8 Minute AMRAP:
• 20 Burpee Pull-ups
• 10 Toes to Bar

Score = Total Calories + Total Rounds