In teams of 2, complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots (20/14lbs to 10/9')
15 Feet Anchored Sit-Ups
* Partners alternate full rounds 1:1

Rest 2 minutes, then...

In teams of 2, complete as many rounds and reps as possible in 12 minutes of:
20 Goblet Squats (50/35lbs)
20 Alternating Leg V-Ups
* Partners alternate full rounds 1:1

Rest 2 minutes, then...

In teams of 2, complete as many rounds and reps as possible in 12 minutes of:
25 Air Squats
25 Seated Knee Tucks
* Partners alternate full rounds 1:1

Six sets of:
2 Deadlifts @ 70+%
Straight into...
2 Broad Jumps for Distance
Rest 2 minutes between sets

B.

Three sets for times of:
5 Bar Facing Burpees
10 Clean and Jerks (95/65lbs)
5 Bar Facing Burpees
Rest 2 minutes between sets

Goal = < 2:00/round.
Rx+ Loading = 135/95lbs

Every 90 seconds, for 6 minutes (4 sets of):
1 Power Jerk @ 70+%

At the 6:00 mark...

Every 3 minutes, for 9 minutes (3 sets of):
8 Power Jerks @ 50-60%

Focus:
-Build during the first 6 minutes.
-Rep speed and hypertrophy during the last 9 minutes.

B.

For time:
400 Meter Run or 500 Meter Row
25/20 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
400 Meter Run or 500 Meter Row
50/40 Calorie Echo/Assault Bike or 2000 Meter C2 Bike
400 Meter Run or 500 Meter Row
25/20 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
400 Meter Run or 500 Meter Row

Goal = < 16 Minutes
Cap = 19 Minutes

For time:
9-6-3-6-9 reps of:
Power Snatches (135/95lbs)
Box Jump Overs (24/20" - step down)

Rx+ Option:
155/105lbs
30/24"

Goal = < 7 Minutes
Cap = 9 Minutes

B.

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 8-10 Alternating Dumbbell Bench Press (each arm)
Station 2: 8-10 Tempo Alternating Cossack Squats @ 1111
Station 3: 8-10 Tempo Ring Rows @ 21X2

Rest until the 10:00 mark, then...

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: Max Deficit Chest to Floor Push-Ups (2-4")
Station 2: 8-10 Tempo Heel Elevated Goblet Squats @ 1111
Station 3: 8-10 Ab Wheel Rollouts

Five sets of:
6 Strict Press @ 65+%
Rest 2 minutes between sets

One set of:
6-8 Tempo Push Press @ 31X1
* Same weight as strict press *

B.

Against a 3 minute clock, perform as many reps as possible of:
50 Double Unders
15 Chest to Bar Pull-Ups
5 Wall Walks
Max Dumbbell Complexes * in the remaining time (50/35lbs)
Rest 60 seconds between sets and repeat for THREE total sets.

* Rx+ Movement Options:
7 Ring or Bar Muscle Ups instead of C2B
50 Foot Handstand Walk instead of Wall Walks

* One Dumbbell Complex =
1 Burpee Deadlift + 1 Devil's Press + 1 Thruster

For scoring, each dumbbell complex counts as 3 reps, one for each portion.

Front Squat

Set 1 - 4 reps @ 60%
Set 2 - 4 reps @ 60-65%
Set 3 - 3 reps @ 65-70%
Set 4 - 3 reps @ 65-75%
Set 5 - 2 reps @ 75+%
Set 6 - 2 reps @ 75+%
Rest 2 minutes between sets

B.

Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
200 Foot Dumbbell Farmer Carry (50/35lbs)
200 Meter Run
100 Foot Double Dumbbell Front Rack Walking Lunge (50/35lbs)
200 Meter Run
50 Foot Dumbbell Bear Crawl (50/35lbs)
youtube.com/watch?v=Iz4ftDFMZRE

In teams of 3 or 4, complete the following:

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike or Row for Calories (1 Cal = 1 Rep)
Station 2: 60 Seconds of Russian Kettlebell Swings
Station 3: 60 Seconds of Jump Rope
Station 4: Rest

Rest 3 minutes, then...

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike or Row for Calories
Station 2: 60 Seconds of Devil's Press
Station 3: 60 Seconds of Wall Walks
Station 4: Rest

Rest 3 minutes, then...

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 60 Second Bike or Row for Calories
Station 2: 60 Seconds of Strict Pull-Ups
Station 3: 60 Seconds of V-Ups
Station 4: Rest

For Time:

2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 Rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 12

2 Rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

2 Rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes
​
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43,52,61 kg)

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 10-12 Ring Rows
Station 2: 8-10 Stationary Dips
Station 3: 12-15 Banded Lat Pulldowns
Station 4: 20-30 Second Nose to Wall Handstand Hold and/or Shoulder Taps
Station 5: Rest

B.

For time:
5-4-3-2-1-2-3-4-5 reps of:
Renegade Rows (50/35lbs)
youtube.com/watch?v=_8V0_yKHIeM
50-40-30-20-10-20-30-40-50 reps of:
Double Unders

* 1 rep of Renegade Row = Push-Up, Row Right, Push-Up, Row Left *

Rx+ Option = 70/50lbs

Goal = < 10 minutes
Cap = 12 minutes

Every minute, on the minute, for 3 minutes:
Snatch High Pull + Hang Muscle Snatch + Overhead Squat (empty bar up to 95/65lbs)
youtube.com/watch?v=ZWDlo2Lj7Wo
youtube.com/watch?v=XvSeutUEydo

Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-4: Snatch x 1.1 @ 60-70%
Sets 5-8: Snatch x 1 @ 70-80%

* 1.1 = 1 rep, rest 10 seconds, 1 rep.

B.

Three sets for times of:
15/12 Calorie Echo/Assault Bike
10 Power Snatches (95/65lbs)
Rest 2 minutes between sets

Goal = < 2:00/round
Rx+ Loading = 135/95lbs

Cap = 10 Minutes

Three sets of:
8 Back Squats @ 65+%
Rest 2-3 minutes between sets

B.

Four rounds for time of:
400 Meter Run
50 Foot Farmer Hold Walking Lunge (50/35lbs)
500 Meter Row or 1000 Meter C2 Bike
15 Dumbbell Front Squats (50/35lbs)

Goal = < 21 minutes
Cap = 24 Minutes

Every 2 minutes, for 6 minutes (3 sets of):
2 Power Jerks @ 70+%

At the 6:00 mark...

Every 3 minutes, for 9 minutes (3 sets of):
10 Power Jerks @ 45-55%

Focus:
-Build during the first 6 minutes.
-Rep speed during the last 9 minutes.

B.

Every 3 minutes, for 15 minutes (5 sets of):
200 Foot Shuttle Run (25 foot increments)
10 Dumbbell Bench Press (50/35lbs)
200 Foot Shuttle Run (25 foot increments)
10 Strict Pull-Ups or 15 Dynamic Chest to Bar Pull-Ups

Goal = < 2 minutes/set.

Rx+ Loading:
70/53lbs

Community Workout

In Teams of 2

“Mini Bert”

For time:
50 burpees
200-m run
75 push-ups
200-m run
100 walking lunges
200-m run
150 squats
200-m run
100 walking lunges
200-m run
75 push-ups
200-m run
50 burpees

Split the Work and Run Together

For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Scaled

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 jumping pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

Time cap: 15 minutes

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Five sets of:
3 Deadlifts @ 65+%
Straight into...
2 Box Jumps *
Rest 2 minutes between sets

* Set box height so something you can land tall, NOT in a squat position. The explosiveness is more important than the height of the box.

B.

For Max Distance:

20 Minute Row

* At the 4, 8, 12, and 16 minute marks, perform the following:
400 Meter Run OR 1000 Meter C2 Bike

* Set row-ergs to a 20 minute clock so that they don't reset.

Complete as many rounds and reps as possible in 9 minutes of:
3 Wall Walks
9 Toes to Bar
30 Double Unders

At the 9:00 mark...

For time:
50 Wall Ball Shots (20/14lbs to 10/9')

Goal = < 11 Minute Mark
Cap = 13 Minute Mark

Rx+ Option:
30 Foot Handstand Walk - 15 Feet Out and Back

B.

Every minute, on the minute, for 18 minutes (3 sets of):
Station 1: 12 Single Arm Rows (right)
Station 2: 12 Single Arm Rows (left)
Station 3: 12-15 Stationary Dips
Station 4: Rest
Station 5: 10 Ring Rows + Max Unbroken Tempo Push-Ups @ 21X1
Station 6: Rest

Eight sets of:
2 Front Squats @ 60+%
Rest 2 minutes between sets

* Build based on quality to whatever a heavy double is for today! No volume sets.

B.

Every 4 minutes, for 12 minutes (3 sets of):
5 Clean and Jerks (95/65lbs)
10/7 Calorie Echo/Assault Bike
5 Clean and Jerks (95/65lbs)

Rx+ Loading = 135/95lbs

Three sets of:
8 Strict Press @ 65-75%
Rest 2 minutes between sets

After the 3rd set...

One set of:
8-10 Tempo Push Press @ 31X1
* Same weight as strict press *

B.

Every 3 minutes, for 15 minutes (5 sets of):
10 Dumbbell Bench Press (50/35lbs)
10 Strict Pull-Ups or 15 Dynamic Chest to Bar Pull-Ups
200 Meter Run OR 10/7 Calorie Row/Ski

Goal = < 2:30/Set

Rx+ Loading/Movements:
70/50lbs
8 Bar Muscle Ups or 6 Ring Muscle Ups

A, Glutes, Glutes, Glutes

B.

Partner Workout

You Go, I Go

8 Minute AMRAP

200 Meter Run

10 DB Snatches (50/35 lbs)

Rest 3 Mins

8 Minute AMRAP

10/8 Calorie Row

10 Burpees

Buy Out

90 Second Hollow Hold ( Both Partners must be holding at the same time)

Every minute, on the minute, for 3 minutes:
Muscle Snatch + Hang Power Snatch + Snatch Balance (empty bar up to 95/65lbs)
youtu.be/hFb3l16PI4U
youtu.be/z1j2QMBJF6c
youtu.be/GTj9pliPP8E

Followed by...

Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-4: Snatch x 1.1 @ 55-65%
Sets 5-8: Snatch x 1 @ 65-75%

* 1.1 = 1 rep, rest 10 seconds, 1 rep.

B.

Against a 3 minute clock, perform as many calories as possible of:
500/450 Meter Row
Max Calorie Echo/Assault Bike or C2 Bike in the remaining time.

Rest 60 seconds, then...

Against a 3 minute clock, perform as many meters as possible of:
30/25 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
Max Distance Row in the remaining time.

Rest 60 seconds, then repeat everything for THREE total sets (23 total minutes).