PERFORMANCE
For Time (teams of 2) RX+ wear a vest
50 burpee box step ups (alternating every rep)
100ft syncronized walking lunge
50 pushups (splitup however)
400m farmers carry; 53/35 each partner carries
50 pushups
100ft syncronized walking lunge
50 Burpee box step ups

FITNESS
For Time (teams of 2)
30 burpee box step ups (alternating every rep)
100ft syncronized walking lunge
50 pushups (splitup however)
400m farmers carry; 35/20
50 pushups
100ft syncronized walking lunge
30 Burpee box step ups

Stretch / Cool down
Lizard x:20sec/side
thread the needle x20 sec/side
x2 sets

PERFORMANCE
6 sets; hang power snatch x3 reps
build if possible

50 dubs/100 singles
10 power snatches; 135/95
one set every 5:00, x4 sets
** score is fastest and slowest rounds

FITNESS
6 sets; dual DB snatch x12-16 reps; one set every 2:00

100 singles
16 alternating Db snatches
one set every 5:00, x4 sets
** score is fastest and slowest rounds

Stretch / Cooldown
Downward dog x60 seconds (every 15 seconds switch weight on feet back and forth)
OH Banded distraction x:30sec/side
Downward dog x60 seconds (every 15 seconds switch weight on feet back and forth)
OH banded pec opener x:30 sec/side

PERFORMANCE / FITNESS
4 sets;
A1. Bench Press x12 reps
A2. Abmat situp x25 reps

15 minute amrap;
buy-in 25 BBJO
with remaining time
bike / row / ski 16/12 calories
10 HSPU; RX+ do strict (scale to 20 HR pushups)

STRETCH / COOLDOWN
twisted cross x:60 sec/side
Downward dog x:30 seconds

PERFORMANCE
EMOM x10 min
Box Jump x4 reps + Squat Clean x1 rep *you choose weight, should be tough, some building is OK

6 min amrap
10 pullups (RX+ C2B)
5 squat cleans; 165/115

– rest 3 min

4 min AMRAP
10 pullups
5 squat cleans; 165/115

– rest 2 min

2 min amrap
10 pullups
5 squat cleans 165/115

FITNESS
EMOM x10 min
Box Jump x4 reps + KB swing x6 reps

6 min amrap
10 pullups/ring rows
5 Db squat cleans; 30/20 per hand

– rest 3 min

4 min AMRAP
10 pullups/ring rows
5 Db squat cleans; 30/20 per hand

– rest 2 min

2 min amrap
10 pullups
5 Db squat cleans; 30/20 per hand

STRETCH / COOLDOWN
Low Dragon x:60 sec/leg
Childs Pose x:60 sec
3 min run/bike/row easy

For Time; (teams of 2)
40-30-20-10
HR pushups (accumulate between 2 partners)
** 20 syncronized airsquats after each round

run 800m

40-30-20-10
calorie bike
** 20 syncronized airsquats after each round

“PERFORMANCE”
Deadlift
5×3 @75%; one set every 90 sec

4 RFT
25/20 calorie bike
15 pullups (RX+ C2B)
run 100m
– rest 2 min

“FITNESS”
Deadlift
5×7 @75%; one set every 90 sec

4 RFT
20/16 calorie bike
15 pullups
run 100m
– rest 2 min

STRETCH/COOLDOWN
bound angle x:60 sec
cross shin eagle :30 sec/side
x2 sets

PERFORMANCE
Power Clean + Push jerk
work to a tough single

8 min amrap
3 clean and jerk; 135/95
3 burpee over bar
6 clean and jerk
6 burpee over bar
9..
9..

– rest 4 min

4 min amrap
3 clean and jerk; 135/95
3 burpee over bar
6 clean and jerk
6 burpee over bar
9..
9..

FITNESS
emom X12 Min;
3 hang power clean and jerk; light

8 min amrap
3 single arm DB hang clean and jerk (per arm) (35/20)
3 burpee
6 single arm DB clean and jerk (per arm)
6 burpee
9..
9..

– rest 4 min

4 min amrap
3 single arm DB clean and jerk (per arm)
3 burpee
6 single arm DB clean and jerk (per arm)
6 burpee
9..
9..

STRETCH / COOL DOWN

Child’s Pose x:30 sec

OH Banded Distraction x:15sec/side

pigeon x:20 sec/side

x2 sets

“PERFORMANCE”
Front Squat
5×3 @75%; one set every 2 min

For Time;
21 – 15 – 9
HSPU (HR Pushups)
T2B

immediatlety into..

21 – 15 – 9
Calorie Ski
Calorie Bike

“FITNESS”
5 sets NFT
1 min bike @moderate pace
12 goblet squats
– rest 1 min

For Time;
21 – 15 – 9
HR pushups
Abmat situps

immediatlety into..

21 – 15 – 9
Calorie Ski
Calorie Bike

STRETCH/COOL DOWN

12 shoulder pass throughs

seal stretch x:30 sec

thread the needle x:20sec/side

RX+, where a vest

For Time;
50 calorie bike
75 calorie ski
400m run
150 synconized air squats
400m run
75 calorie ski
50 calorie bike

PERFORMANCE
Deadlift; 5×5 @70%, one set every 2:00

3 Rounds:
10 hang power snatch; 75/55
20 front racked lunges

run 200m

3 rounds
8 hang power snatch; 95/65
18 front racked lunges

run 200m

3 rounds;
6 hang power snatch 115/75
16 front racked lunges

FITNESS
Deadlift; 5×5 @70%, one set every 2:00

3 Rounds:
10 alt Db snatch; 50/35
20 front racked lunges

run 200m

3 rounds
8 alt Db snatch
18 front racked lunges

run 200m

3 rounds;
6 alt DB snatch
16 front racked lunges

Stretch / Cooldown

Low Dragon x:30sec/side

pigeon x:30sec/side

overhead banded distraction x:15 sec/side

x2 sets