A. WARMUP
Coaches Choice movement activation, mobility empty barbell in preparation for the press

Cap this at 15 minutes!
Scoring: Not Scored

B. Push Press 5-5-4-4-3-3-2
Every 2 minutes, for 14 minutes (7 sets):
Push Presses

1. Set 1 – 5 reps @ 60%
2. Set 2 – 5 reps @ 60%
3. Set 3 – 4 reps @ 75%
4. Set 4 – 4 reps @ 75%
5. Set 5 – 3 reps @ 85%
6. Set 6 – 3 reps @ 85%
7. Set 7 – 2 reps @ 90%
   

​C. 4 Rounds For Time of Deadlifts, Hang Power Cleans, Front Squats, and Push Jerks
4 Rounds for Time:

1. 16 Deadlifts @ 135/95 lbs
2. 8 Hang Power Cleans @ 135/95 lbs
3. 4 Front Squats @ 135/95 lbs
4. 2 Push Jerks @ 135/95 lbs

Time Cap: 20 minutes

A. WARMUP
Coaches Choice followed by an empty bar set to prepare for Snatch complexes
Cap this at 15 minutes!
Scoring: Not Scored

B. Hang Squat Snatch 5-5-4-4-3-3-2-2
Every 2 minutes, for 16 minutes (8 sets):
Hang Squat Snatches

1. Set 1 – 5 reps
2. Set 2 – 5 reps
3. Set 3 – 4 reps
4. Set 4 – 4 reps
5. Set 5 – 3 reps
6. Set 6 – 3 reps
7. Set 7 – 2 reps
8. Set 8 – 2 reps

BLOODY MOUNTAIN HIGH!!!!
C. For Time: Double-Unders, Air Squats, Hand Release Push-Ups, and more
​For Time:
In teams of 2

1. 100 Double-Unders
2. 90 Air Squats
3. 80 Hand Release Push-Ups
4. 70 AbMat Sit-Ups
5. 60 Pull-Ups
6. 50 Box Jumps 20 inches
7. 40 Toes to Bars
8. 30 Burpees
9. 20 Dumbbell One-Arm Overhead Walking Lunge Steps @ 50/35 lbs
10. 10 Alternating Turkish Get-Ups @ 16/12 kg

Time Cap: 30 minutes

A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat
Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 5-5-3-3-3-2-2
Every 2 minutes, for 14 minutes (7 sets):
Back Squats

1. Set 1 – 5 reps @ 50%
2. Set 2 – 5 reps @ 55%
3. Set 3 – 3 reps @ 60%
4. Set 4 – 3 reps @ 65%
5. Set 5 – 3 reps @ 70%
6. Set 6 – 2 reps @ 75%
7. Set 7 – 2 reps @ 80%

C. 7 minute AMRAP of Dumbbell Ground to Overheads and Double-Unders
As Many Rounds and Reps as possible in 7 minutes:

1. 12 Dumbbell Ground to Overheads @ 45/35 lbs
2. 60 Double-Unders

D. 7 minute AMRAP of Bar Muscle-Ups and Kettlebell Swings
​As Many Rounds and Reps as possible in 7 minutes:

1. 3 Bar Muscle-Ups
2. 30 Kettlebell Swings @ 24/16 kg

A. WARMUP
Coaches Choice movement preparation, mobility
Cap this at 15 minutes!
Scoring: Not Scored

B. Tabata Hollow Body Holds for 8 x 20/10s
8x intervals of 20s work, 10s rest, with no break between movements.

1. Hollow Body Hold

Score is the total reps performed across intervals.

C. PARTNER WORKOUT
AMRAP 20MIN

All movements should be done with a partner
240m Partner Farmer's Carry 32/20
12 Partner Clapping Burpees
12 Partner Alternating Box Jumps
12 Partner Medicine Ball Situp
12 Partner Alternating Sumo Deadlift High Pull
​
Scoring: Rounds and Reps (higher is better)

A. WARMUP
Coaches Choice movement activation, mobility
Cap this at 15 minutes!
Scoring: Not Scored

B. Tabata Double-Unders for 4 x 40/20s
4x intervals of 40s work, 20s rest, with no break between movements.

1. Double-Under

Score is the total reps performed across intervals.

C. Tabata Wall Facing Handstand Holds for 4 x 30/30s
4x intervals of 30s work, 30s rest, with no break between movements.

1. Wall Facing Handstand Hold for 30 seconds

Score is the total reps performed across intervals.

D. Tabata Wall Walks and Handstand Push-Ups for 4 x 30/30s
4x intervals of 30s work, 30s rest, with no break between movements.

1. Wall Walk
2. Handstand Push-Up

Score is the total reps performed across intervals.

E. For Time: Wall Ball Shots
​Karen
For Time:

1. 150 Wall Ball Shots @ 20/14 lbs

A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat
Cap this at 15 minutes!
Scoring: Not Scored

B. Deadlift + Hang Power Clean + Hang Squat Clean 8 x 1
Every 2 minutes, for 16 minutes (8 sets):
Deadlift + Hang Power Clean + Hang Squat Clean

C. 12 minute AMRAP of Alternating Pistols, Kettlebell Swings, and Pull-Ups
​As Many Rounds and Reps as possible in 12 minutes:

1. 8 Alternating Pistols
2. 16 Kettlebell Swings @ 24/16 kg
3. 8 Pull-Ups

A. WARMUP
Coaches Choice movement activation, mobility empty barbell in preparation for the press
Cap this at 15 minutes!
Scoring: Not Scored

B. Push Press 5-5-5-3-3-2-2
Every 2 minutes, for 14 minutes (7 sets):
Push Presses

1. Set 1 – 5 reps @ 55%
2. Set 2 – 5 reps @ 60%
3. Set 3 – 5 reps @ 65%
4. Set 4 – 3 reps @ 70%
5. Set 5 – 3 reps @ 75%
6. Set 6 – 2 reps @ 80%
7. Set 7 – 2 reps @ 85%

C. For Time: Dumbbell Thrusters and Running
​For Time:

1. 30 Dumbbell Thrusters @ 45/25 lbs
2. Run 120 meters
3. 20 Dumbbell Thrusters @ 45/25 lbs
4. Run 240 meters
5. 10 Dumbbell Thrusters @ 45/25 lbs
6. Run 400 meters

A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat
Cap this at 15 minutes!
Scoring: Not Scored

B. Snatch Grip Deadlift + Hang Power Snatch + Hang Squat Snatch 8 x 1
Every 2 minutes, for 16 minutes (8 sets):
Snatch Grip Deadlift + Hang Power Snatch + Hang Squat Snatch

C. 16 minute EMOM of Goblet Squats, Push-Ups, Box Jumps, and Pull-Ups
​Every 1 minute for 16 minutes (4 rounds):
Minute 1

1. 25 Goblet Squats @ 24/16 kg

Minute 2

1. 20 Push-Ups

Minute 3

1. 15 Box Jumps 24/20 inches

Minute 4

1. 10 Pull-Ups

A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat

Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 5-5-4-4-3-3-2
Every 2 minutes, for 14 minutes (7 sets):
Back Squats

1. Set 1 – 5 reps @ 60%
2. Set 2 – 5 reps @ 60%
3. Set 3 – 4 reps @ 75%
4. Set 4 – 4 reps @ 75%
5. Set 5 – 3 reps @ 80%
6. Set 6 – 3 reps @ 85%
7. Set 7 – 2 reps @ 90%

C. Assistance Work
EMOM 6MIN
ODD: 10 Dumbbell Lunges
EVEN: 10 Dumbbell Deadlift

Scoring: Not Scored Time Cap: 6 minutes

D. 21-18-15-12-9 Clean and Jerks and Burpees
​21-18-15-12-9 Reps for Time:

1. Clean and Jerk @ 115/75 lbs
2. Burpee

​A. WARMUP
Coaches Choice movement preparation, mobility
Cap this at 15 minutes!
Scoring: Not Scored

B1. Dumbbell Floor Press 5 x 8
5 sets alternating EMOM
8 Dumbbell Floor Presses

B2. Kettlebell Swings 5 x 15
Kettle Bell Swings

Rest as needed
Coach's Notes:
EMOM 12MIN
ODD: DUMBBELL FLOOR PRESS
EVEN: KETTLEBELL SWINGS

D. For Time: Deadlifts, Hang Power Clean and Jerks, Front Squats, and more
​For Time:

1. 100 Deadlifts @ 135/95 lbs
2. 80 Hang Power Clean and Jerks @ 135/95 lbs
3. 60 Front Squats @ 135/95 lbs
4. 40 Jerks @ 135/95 lbs
5. 20 Barbell Thrusters @ 135/95 lbs

Coach's Notes:
TEAMS OF 3 only 1 person at a time working out can only exchange players after finishing 5 or 10 reps every start of the minute, 5 hanging leg raises