​A. 30 minute EMOM of Double-Unders, Rope Climbs, and Wall Ball ShotsEvery 2 minutes for 30 minutes (5 rounds):
Minutes 1 - 2

1. 100 Double-Unders

Minutes 3 - 4

1. Max Rope Climbs 12 feet

Minutes 5 - 6

1. 30 Wall Ball Shots @ 20/14 lbs

Coach's Notes:
max reps in 1 minute

B. 12 minute EMOM of Farmers Walks, Toes to Bars, Pull-Ups, and Bumper Plate Hip Thrusts
​Every minute for 12 minutes (3 rounds):
Minute 1

1. Farmers Walk 120 meters @ 24/16 kg

Minute 2

1. 12 Toes to Bars

Minute 3

1. 12 Pull-Ups

Minute 4

1. 12 Bumper Plate Hip Thrusts @ 55/35 lbs

Coach's Notes:
perform gymnastics as strict on all movements

​A. Split Jerk 5-4-3-2-1-1-1-1-1-1
Split Jerk
Within 20 minutes:

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 55%
3. Set 3 – 3 reps @ 60%
4. Set 4 – 2 reps @ 65%
5. Set 5 – 1 rep @ 70%
6. Set 6 – 1 rep @ 75%
7. Set 7 – 1 rep @ 80%
8. Set 8 – 1 rep @ 85%
9. Set 9 – 1 rep @ 90%
10. Set 10 – 1 rep @ 90+%

Rest as needed
Coach's Notes:
pause 2 seconds at the dip only

B. 20 minute EMOM of Deadlifts, Dumbbell Snatches, Bar Facing Burpees, and Handstand Push-Ups
​Every minute for 20 minutes (4 rounds):
Minute 1

1. 5 Deadlifts @ 225/155 lbs

Minute 2

1. 10 Dumbbell Snatches @ 50/35 lbs

Minute 3

1. 5 Bar Facing Burpees

Minute 4

1. 10 Handstand Push-Ups

Minute 5

1. Rest for 1 minute

Coach's Notes:
Scale accordingly to the last few weeks of Gymnastic Overhead pressing work we have been doing.

A. 7 minute AMRAP of Running, Pull-Ups, Hand Release Push-Ups, and more
As Many Rounds and Reps as possible in 7 minutes:

1. Run 800 meters
2. 20 Pull-Ups
3. 20 Hand Release Push-Ups
4. 20 Dumbbell Front Rack Walking Lunge Steps @ 50/35 lbs
5. 20 Toes to Bars

REST 4 MINUTES AND START THE NEXT SET WHERE YOU LEFT OFF

B. 7 minute AMRAP of Running, Pull-Ups, Hand Release Push-Ups, and more
As Many Rounds and Reps as possible in 7 minutes:

1. Run 800 meters
2. 20 Pull-Ups
3. 20 Hand Release Push-Ups
4. 20 Dumbbell Front Rack Walking Lunge Steps @ 50/35 lbs
5. 20 Toes to Bars

REST 4 MINUTES AND START THE NEXT SET WHERE YOU LEFT OFF

C. 7 minute AMRAP of Running, Pull-Ups, Hand Release Push-Ups, and more
​As Many Rounds and Reps as possible in 7 minutes:

1. Run 800 meters
2. 20 Pull-Ups
3. 20 Hand Release Push-Ups
4. 20 Dumbbell Front Rack Walking Lunge Steps @ 50/35 lbs
5. 20 Toes to Bars

A. 12 minute EMOM of Front Squats and Back SquatsEvery minute for 12 minutes (6 rounds):
Minute 1
2 Front Squats @ 70%
Minute 2
4 Back Squats @ 70%

Coach's Notes:
note that it is the same weight you are using for both lifts and it is 70% of your max Front Squat

CHOOSE EITHER B. C. or D.

B. 16 minute EMOM of Barbell Thrusters and Burpees to Target
Every minute for 16 minutes (8 rounds):
Minute 1
8 Barbell Thrusters @ 95/65 lbs
Minute 2
8 Burpees to Target 6 inches

C. 16 minute EMOM of Barbell Thrusters and Burpee Pull-Ups
Every minute for 16 minutes (8 rounds):
Minute 1
8 Barbell Thrusters @ 95/65 lbs
Minute 2
6 Burpee Pull-Ups

D. 16 minute EMOM of Barbell Thrusters and Burpee Muscle-Ups
Every minute for 16 minutes (8 rounds):
Minute 1
8 Barbell Thrusters @ 115/75 lbs
Minute 2
​4 Burpee Muscle-Ups

A. Segmented Clean Grip Deadlift 6 x 3
Every minute, for 6 minutes (6 sets):
3 Segmented Clean Grip Deadlifts

B. Clean Pull 6 x 3
Every 90 seconds, for 9 minutes (6 sets):
3 Clean Pulls

C. Hang Clean High Pull 6 x 3
Every 90 seconds, for 9 minutes (6 sets):
3 Hang Clean High Pulls

D. Muscle Clean 6 x 3
Every 90 seconds, for 9 minutes (6 sets):
3 Muscle Cleans

E. 1 Power Clean + 2 Front Squats 6 x 1
Every 90 seconds, for 9 minutes (6 sets):
1 Power Clean + 2 Front Squats

F. Clean 10 x 2Clean
Within 30 minutes:

1. 10 sets of 2 reps

Rest as needed

A. For Time: Rowing, Push Presses, Front Squats, and more

​In teams of 2:
For Time:

1. 100 Calories of Rowing
2. 100 Push Presses @ 75/55 lbs
3. 80 Calories of Rowing
4. 80 Front Squats @ 95/65 lbs
5. 60 Calories of Rowing
6. 60 Box Jumps 24/20 inches
7. 40 Calories of Rowing
8. 40 Squat Cleans @ 115/75 lbs
9. 20 Calories of Rowing
10. 20 Burpees over the Barbell

A. 1 Power Snatch + 2 Overhead Squats + 1 Snatch 1-1-1-1-1-1-1-1-1

Every 90 seconds, for 13:30 (9 sets):
1 Power Snatch + 2 Overhead Squats + 1 Snatch

Loads per set (by %): 55, 60, 65, 60, 65, 70, 65, 70, 75

B. 3 Rounds For Time of Alternating One-Arm Dumbbell Snatches, Burpee Box Jumps, Hand Release Push-Ups, and more
​3 Rounds for Time:

1. 30 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
2. 30 Burpee Box Jumps 24/20 inches
3. 30 Hand Release Push-Ups
4. 30 AbMat Sit-Ups
5. Run 120 meters

A. 15 minute EMOM of Double-Unders and Rope Climbs

Every minute for 15 minutes (5 rounds):
Minute 1
50 Double-Unders
Minute 2
3/2 Rope Climbs 12 feet
Minute 3
Rest for 1 minute


B. 15 minute EMOM of Wall Ball Shots, Russian Kettlebell Swings, and Pull-Ups

Every minute for 15 minutes (5 rounds):
Minute 1
25 Wall Ball Shots @ 20/14 lbs
Minute 2
20 Russian Kettlebell Swings @ 32/24 lbs
Minute 3
​15 Pull-Ups

​A. Push Jerk 5-4-3-2-1-1-1-1-1-1Every 2 minutes, for 20 minutes (10 sets):
Push Jerk

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 55%
3. Set 3 – 3 reps @ 60%
4. Set 4 – 2 reps @ 65%
5. Set 5 – 1 rep @ 70%
6. Set 6 – 1 rep @ 75%
7. Set 7 – 1 rep @ 80%
8. Set 8 – 1 rep @ 85%
9. Set 9 – 1 rep @ 90%
10. Set 10 – 1 rep @ 90+%

Coach's Notes:
pause 2 seconds at the dip only

B. 20 minute EMOM of Deadlifts, Handstand Push-Ups, and Rowing

​Every minute for 20 minutes (5 rounds):
Minute 1

1. 5 Deadlifts @ 185/135 lbs

Minute 2

1. 10 Handstand Push-Ups

Minute 3

1. 15/12 Calories of Rowing

Minute 4

1. Rest for 1 minute

Coach's Notes:
Scale accordingly to the last few weeks of Gymnastic Overhead pressing work we have been doing.

A. Row 3 x 1000 meter intervals

Row 3 x 1000 meters
Rest for 4 minutes between intervals

B. 14 minute AMRAP of Suitcase Carries, Kettlebell One-Arm Overhead Walking Lunge Steps, and Burpees
​As Many Rounds and Reps as possible in 14 minutes:

1. Suitcase Carry 240 meters @ 24/16 kg
2. 10 Kettlebell One-Arm Overhead Walking Lunge Steps @ 24/16 kg
3. 15 Burpees