For time:
5-4-3-2-1 reps of:
Clean and Jerks (70% of 1RM)
Box Jumps (24/20"" - step down)

Rx+ Loading/Variations:
-225/155lbs Barbell
-30/24" Box

Goal = < 7 Minutes
Cap = 10 Minutes

B.

Three sets of:
8-10 Tempo Dumbbell Incline Bench Press OR Stationary Dips @ 31X3
Rest 30 seconds
8-10 Tempo Ring Rows OR Inverted Rows @ 21X3
Rest 30 seconds
10-12 Single Leg Romanian Deadlifts (each leg)
Rest 30 seconds
45-60 Second Elbow Plank Hold (option to add weight)
Rest 30 seconds

Hold at the top for 3 seconds on both the pressing and ring row variations.

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run or 500/400 Meter Row
40 Air Squats
200 Foot Farmer Carry (53-70/35-53lbs)
400 Meter Run or 500/400 Meter Row
40 Bodyweight Walking Lunges
100 Foot Plate Overhead Carry (45/35lbs)
400 Meter Run or 500/400 Meter Row
40 Jumping Lunges
50 Foot Burpee Broad Jump

Goal = 2+ Rounds

Three sets of:
3 Tempo Front Squats @ 3211 + 2 Front Squats (no tempo)
Rest 2-3 minutes between sets

Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Two sets for times of:
20/15 Assault Bike
15 Down Ups
20/15 Assault Bike
Rest 3 minutes between sets.

Rollover counts towards the second bike. So, you just have to end at 40/30 total calories between the two efforts. You do have to stop biking once it hits the initial 20/15 though.

Round Goal = < 3 Minutes
Round Cap = 3:30

Adjust the bike calories to something that can be completed in under 65 seconds on the initial bike each round.

Strict Press
Set 1 - 3 reps @ 70-75%
Set 2 - 2-3 reps @ 75-80%
Set 3 - 2 reps @ 80-85%
Set 4 - 1-2 reps @ 80-85%
Set 5 - Max reps @ 65-70%
Set 6 - Max reps @ 60-65%
Rest 2 minutes between sets.

B.

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 15 Dumbbell Bench Press (50/35lbs)
Station 2: 50 Double Unders
Station 3: 60 Second Easy Bike or Row

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

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 15-20 Push-Ups
Station 2: 12-16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
Station 3: 60 Second Easy Bike or Row

Rx+ Loading and Movements:
-70/50lbs Dumbbells
-10-15 Strict Handstand Push-Ups instead of Push-Ups

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 50-60% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1.1 reps @ 57-62%
Set 2 - 1.1.1 reps @ 62-67%
Set 3 - 1.1 reps @ 67-72%
Set 4 - 1.1 reps @ 72-77%
Set 5 - 1 rep @ 77-82%
Set 6 - 1 rep @ 77-82%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + 3 High Hang Snatch High Pulls @ 5-10lbs heavier than last successful snatch today.
youtu.be/RpoTmcGlaSw
Pause for 2 seconds a the knees on the liftoff.

B.

Option 1:
3-6-9-12-15-18 reps for time of:
Thrusters (96/65lbs)
Toes to Bar

Option 2:
3-6-9-12-15-18 reps for time of:
Overhead Squats (95/65lbs)
Toes to Bar

Goal = < 10 Minutes
Cap = 12 Minutes

If you cannot perform at least 9 unbroken Toes to Bar, adjust the workout to V-Ups, GHD Sit-Ups, or MedBall Sit-Ups (14/10lbs).

Breast Cancer Awareness Workout
"Team Pink Ribbon"

Complete as many rounds and reps as possible in 32 minutes of:
400 Meter Run with Dumbbells (together)
20 Farmer's Hold Walking Lunges (50/35 lb DBs; each partner, one works while the other rests)
20 Dumbbell Floor Presses (50/35 lb DBs; each partner, one works while the other rests)
10 Devil's Presses (50/35 lb DBs; each partner, one works while the other rests)

In honor of the many women and families who have been impacted by Breast Cancer. We can do more to protect the women in our lives that have given us so much. Please consider lending your support to the National Breast Cancer Foundation or any other charitable organization focused on helping women prevent, detect and/or combat breast cancer.

Option 1:
Every minute, on the minute, for 10 minutes:
6-8 Butterfly Pull-Ups

Option 2:
Every minute, on the minute, for 10 minutes:
5-7 Chest to Bar Pull-Ups

Option 3:
Every minute, on the minute, for 10 minutes:
3-5 Muscle Ups (bar or ring)

Option 4:
Every minute, on the minute, for 10 minutes:
Station 1: 10 Ring Rows
Station 2: 20-30 Second Nose to Wall Handstand Hold

B.

Every 5 minutes, for 15 minutes (3 sets of):
15/12 Calorie Echo/Assault Bike
15 Bar Facing Burpees
15/12 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 30/24 total calories between the two efforts. You do have to stop biking once it hits the initial 15/12 though.

Goal = < 2:00
Round Cap = 2:30

*Adjust the bike calories to something that can be completed in under 55 seconds on the initial bike each round.

Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 80%
*Set 4 - 2-3 @ 70-75%
*Set 5 - 2-3 @ 70-75%
*Set 6 - Max Reps @ 60%

B.

Every 4 minutes, for 24 minutes (3 sets of):
Station 1: 100 Foot Double Kettlebell Overhead Carry (53-70/35-53lbs) + 400 Meter Run
Station 2: 75 Double Unders + 30/24 Calorie Assault Bike

Deadlift
*Set 1 - 2 @ 60-65%
*Set 2 - 2 @ 65-70%
*Set 3 - 2 @ 70-75%
*Set 4 - 2 @ 75%
*Set 5 - 2 @ 75-80%
*Set 6 - 2 @ 80%
*Set 7 - 2 @ 80-83%
*Set 8 - 2 @ 82-85%
Rest 2 minutes between all sets.

B.

Option 1:
Five rounds for time of:
5 Wall Walks
3 Squat Cleans (185/125lbs)

Option 2:
Five rounds for time of:
50 Foot Handstand Walk
3 Squat Cleans (185/125lbs)

Option 3:
Five rounds for time of:
9 Strict Handstand Push-Ups
3 Squat Cleans (185/125lbs)


Rx+ Loading for all 3 Options:
225/155lbs

*Pick a weight for the cleans that you COULD touch and go if you HAD to. You do not have to, but that is the gauge for what weight to pick.

Goal = <10 minutes
Cap = 12 minutes

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 50 Foot Farmer Hold Walking Lunge
Station 2: 10-12 Dumbbell Floor Press
youtu.be/2LlGup5hLOg
Station 3: 12-15 Feet Anchored Sit-Ups
Station 4: 10-12 Dumbbell Bent Over Rows
youtu.be/IpEYiFfA0u0
Station 5: Rest

*Use the same dumbbells for each movement.

B.

For time:
For time:
800 Meter Run
200 Foot Farmer Carry (70/53lbs)
20 Burpee Box Jump Overs (24/20")
800 Meter Run
20 Burpee Box Jump Overs (24/20")
200 Foot Farmer Carry (70/53lbs)
400 Meter Run

Goal = < 20 Minutes
Cap = 22 Minutes

Three sets of:
2 Tempo Front Squats @ 3211 + 3 Front Squats (no tempo)
Rest 2-3 minutes between sets

*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Against a 5 minute clock, perform as many reps as possible of:
30 Wall Ball Shots (20/14lbs to 10/9')
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
Max Calorie Row or Echo/Assault Bike in the remaining time.

Rest 2 minutes, then...

Against a 5 minute clock, perform as many reps as possible of:
30/24 Calorie Row
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
Max Wall Ball Shots (20/14lbs to 10/9') in the remaining time.

*If you are unable to perform 30 wall balls and/or 25 toes to bar in 1-2 sets, reduce the reps to 20-25 and 15-20 respectively. The goal is to have at least 60 seconds on the max reps portion during each 5 minute interval.

In teams of 2, complete 5 rounds for time of:
30/24 Calorie Assault Bike
30 Deadlifts (155/105lbs)
30 Wall Ball Shots (20/14lbs to 10/9')
30 Toes to Bar or Anchored Sit-Ups

Split all reps however you need.

Goal = < 25 Minutes
Cap = 32 Minutes

Strict Press
Set 1 - 3 reps @ 67-72%
Set 2 - 3 reps @ 72-77%
Set 3 - 2 reps @ 77-82%
Set 4 - 2 reps @ 77-82%
Set 5 - Max reps @ 60-65%
Set 6 - Max reps @ 55-60%

Rest 2 minutes between sets.

B.

Three rounds for time of:
400 Meter Run
15 Shoulder to Overhead (135/95lbs)

Rx+ Loading:
155/105lbs

Goal = < 11 Minutes
Time Cap = 13 Minutes

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 45-55% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1.1 reps @ 54-59%
Set 2 - 1.1.1 reps @ 59-64%
Set 3 - 1.1 reps @ 64-69%
Set 4 - 1.1 reps @ 69-74%
Set 5 - 1 rep @ 74-79%
Set 6 - 1 rep @ 74-79%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + Hang Snatch High Pull + Reset + Snatch High Pull @ 80+%
youtu.be/RpoTmcGlaSw
Pause for 2 seconds a the knees on the liftoff.

B.

Every 4 minutes, for 16 minutes (4 sets of):
12/9 Calorie Echo/Assault Bike
12 Line Facing Burpees
12/9 Calorie Echo/Assault Bike

Rollover counts towards the second bike. So, you just have to end at 24/18 total calories between the two efforts. You do have to stop biking once it hits the initial 12/9 though.

Goal = < 1:20-1:35
Round Cap = 2:00

Adjust the bike calories to something that can be completed in under 45 seconds on the initial bike each round.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3-4 Ring Swings + 1-2 Pop Swings
youtube.com/watch?v=bRWkpoiGns8&t=75s
youtube.com/watch?v=oaIGWljKqHc&t=8s
Station 2: 3-4 Muscle Up Transition on Low Rings (option to put feet on box)
youtube.com/watch?v=dtnwemhWoek

Followed by...

Three sets of:
15 Second Dip Support Hold
youtube.com/watch?v=aSYPUAjAKhw
Rest 15 seconds
15 Second Catch Position Hold
youtube.com/watch?v=0OfFUKKrNms
Rest 15 seconds

B.

"Later Lats"

For time:
30 Pull-Ups (see below)
15 Squat Cleans (185/125lbs)
30 Pull-Ups (see below)

Goal = < 8 minutes
Time Cap = 12 minutes

Rx+ Weights:
205/135lbs

Rx+ Movement Options:
30 Chest to Bar Pull-Ups
10 Ring Muscle Ups
10 Bar Muscle Ups

Every 2 minutes, for 12 minutes (6 sets of):
Push Press

Set 1 - 3 @ 60%
Set 2 - 3 @ 65%
Set 3 - 3 @ 70%
Set 4 - 3 @ 70-75%
Set 5 - 3 @ 70-75%
Set 6 - Max Reps @ 60% (record in comments)

B.

Every 3 minutes, for 24 minutes (4 sets of):
Station 1: 50 Double Unders + 250-300 Foot Shuttle Run or 20-25/15-20 Calorie Row
Station 2: 100 Foot Farmer Carry (70/50lbs) + 20-25/15-20 Calorie Assault Bike

Deadlift
Set 1 - 2 @ 60-65%
Set 2 - 2 @ 65-70%
Set 3 - 2 @ 70-75%
Set 4 - 2 @ 75%
Set 5 - 2 @ 75-80%
Set 6 - 2 @ 80%
Set 7 - 2 @ 80-83%
Rest 2 minutes between all sets.

B.

Against a 20 minute clock, perform as many cals as possible of:
60 Toes to Bar
10 Box Jump Overs (24/20" - step down)

40 Hang Power Cleans (95/65lbs)
10 Box Jump Overs (24/20" - step down)

20 Thrusters (95/65lbs)
10 Box Jump Overs (24/20" - step down)

10 Wall Walks
10 Box Jump Overs (24/20" - step down)

Max Calorie Row in the remaining time.

Please adjust the repetitions and based on the following criteria:
-If you cannot perform at least 10 Toes to Bar in a row, reduce the reps.
-If you cannot perform at least 10 Hang Power Cleans and/or Thrusters in a row, reduce the loading.

Goal = >2 Minutes of Rowing

In teams of 2 perform the following AMRAP's in a you go/I go style:

Complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots (20/14lbs to 10/9')
10 Alternating Dumbbell Snatches (50/35lbs)

1 works while 1 rests, then switch

At the 12:00 mark, rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
10/7 Calorie Echo/Assault Bike
20 Single Arm Push Press (10 each arm - 50/35lbs)

1 works while 1 rests, then switch

At the 27:00 mark, rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
15 Feet Anchored Sit-Ups
25 Foot Farmer Hold Walking Lunge (50/35lbs)

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 8-12 Tempo Dumbbell Bench Press @ 21X1 (record load)
Station 2: 8-10 Tempo Goblet Hold Good Mornings @ 1111
youtube.com/watch?v=garlftcDXsM
Station 3: 60 Second Bike or Row @ Zone 2 Pace
Station 4: 10-12 Paloff Rotations (each direction)
youtu.be/WpE8As2K9EM
Station 5: 60 Second Bike or Row @ Zone 2 Pace

Rest 5 minutes, then, at the 25:00 mark...

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 6-8 Strict Handstand Push-Ups OR 10-12 Push-Ups
Station 2: 12-15 Russian Kettlebell Swings (record load)
Station 3: 60 Second Bike or Row @ Zone 2 Pace
Station 4: 50 Foot Banded Suitcase Carry (each side)
youtube.com/shorts/261_kNrB-v8 (just one kb)
Station 5: 60 Second Bike or Row @ Zone 2 Pace

Three sets of:
1 Tempo Front Squat @ 3211 + 4 Front Squats (no tempo)
Rest 2-3 minutes between sets

Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

"CrossFit Open 17.5"
Ten rounds for time of:
9 Thrusters (95/65lbs)
35 Double Unders

Goal = < 12 minutes
Cap = 15 Minutes