A.
Skill / Practice
– Power Snatch

C.
Amrap 12 minutes
– 40 Burpees
– 30 Power Snatch 115/75lb
– 30 Burpees
– 20 Power Snatch 115/75lb
– 20 Burpees
– Max Power Snatch 115/75lb

A.
3 sets of :
– 10 V ups + 10’s Hollow Rock Hold
– 10 Toe Touches w/ Pike Position
– 5/5 World’s Greatest Stretch
– 10’s Deadhang + 5’s Active Hold

B.
Skill / Practice
– Pull ups

C.
For time of :
– 40 Sit ups
– 20 Pull ups
– 40 steps, Lunge
– 30 Sit ups
– 15 Pull ups
– 30 steps, Lunge
– 20 Sit ups
– 10 Pull ups
– 20 steps, Lunge
– 10 Sit ups
– 5 Pull ups
– 10 steps, Lunge
* Time Cap 15 minutes

A.
3 sets of :
– 20’s Full Plank Hold
– 15 Lateral Hops Over the DB
– 10 DB Row
– 5 DB Press

B.
Skill / Practice
– Strict Handstand Push ups

C.
Amrap 10 minutes
– 5 Strict Handstand Push ups
– 10 DB Hang Power Clean 50/35lb
– 30 Double Unders

A.
2 sets of :
– 20 Forward Jack
– 3 Inchworm to Hollow Back
– 6/6 World’s Greates Stretch
– 12 High Knees
– 6/6 Single Leg Glute Bridge
and then,
– Run 400m (Easy)
​
B.
Skill / Practice
– Pull ups

C.
3 rounds for time of :
– 30 Pull ups
– Run 400m

A.
Skill / Practice
– Barbell Movement

B.
“Team Andi”
For time of :
– 100 Hang Power Snatch 65/45lb
– 100 Push Press 65/45lb
– 100 Sumo Deadlift High Pulls 65/45lb
– 100 Front Squats 65/45lb
* Time Cap 20 minutes

​

A.
Active Recovery
– SMR / Stretches

B.
10 rounds for time of :
– 250/200m Row
* Rest 1 minute between sets

A.
3 sets of :
– 30 Single Unders
– 3 “Inchworm to 3 Push ups”
– 9 V ups
– 6 Scapular Pull ups
– 3 Wall Walk

B.
Skill / Practice
– Handstand Push ups

C.
3 rounds for time of :
– 15 Handstand Push ups
– 30 Toes to bar
– 60 Double Unders
* Time Cap 15 minutes

A.
3 sets of :
– 30’s Easy Row
– 10 V ups + 10’s Hollow Rock Hold
– 10 Toe Touches w/ Pike Position
– 10 Good Mornings w/ Empty Barbell

B.
Skill / Practice
– Deadlift

C.
Amrap 9 minutes
– 5 Deadlift 275/185lb
– 7 Hard-effort Pulls on Rower
* Record : Distance

A.
3 sets of :
– 5/5 World’s Greatest Stretch
– 3 Inchworm to Hollow Back
– 20’s Wall Sit Hold
– 10 Shoulder Touches
– 5/5 Seated DB Press

B.
Skill / Practice
– DB Hang Clean & Press

C.
Amrap 15 minutes
– 15 Squats
– 10 Push ups
– 5/5 DB Hang Clean & Press 50/35lb

A.
3 sets of :
– 20’s Hollow Rock Hold
– 15’s Straight Arm Side Plank (Each)
– 10 Toe Touches w/ Pike Position
– 5 Kang Squat w/ Barbell

B.
Skill / Practice
– Power Clean

C.
Amrap 15 minutes
– 9 Wallball 20/14lb
– 5 Burpee over the bar
– 1 Power Clean 225/145lb

A.
3 sets of :
– 30’s Easy Row
– 20’s Hollow Rock hold
– 9 Banded Good Mornings
– 6 Scapular Pull ups
– 3 KB Windmill (Each)

B.
Skill / Practice
– Kettlebell Swings

C.
Amrap 12 minutes
– Row 30/20 Cal
– 21 Kettlebell Swings 24/16kg
– 12 Pull ups

​

​
A.
Active Recovery
– SMR / Stretches

B.
3 sets of :
– 20 Pike Leg Lift Overs DB
– 10 Hand-Release Push ups
– 20 V ups or Heel Touches
– 10 Strict Pull ups
* Rest as needed

A.
3 sets of :
– 30’s Elbow Plank Hold
– 9 Arch Rock
– 6 Deadbug DB(1) Pullovers on Box
– 15’s Deadhang Hold
– 3 SA DB Push Press (Each)

B.
Skill / Practice
– DB Push Press

C.
5 rounds
( 2 min on / 2 min off )
– 20 Box Jump Overs 24/20inch
– Max DB(2) Push Press 50/35lb

A.
Skill / Practice
– 21.4 Barbell Movement

B.
Find Heavy set of :
– Deadlift + Clean + Hang Clean + Push Jerk

C.
For time of :
– Row 500m

​

A.
3 sets of :
– 20’s Full Plank Hold
– 10 Toe Touches w/ Pike Position
– 5/5 World’s Greatest Stretch
– 10 Barbell Row
– 5 Thruster

B.
“Modified 21.3”
[ Team of 2 ]
For time of :
– 60 Toes to bar
– 80 Front Squat 95/65lb
– 40 Chest to bar
– 80 Thruster 95/65lb
– 20 Bar Muscle ups
* Time Cap 15 minutes

A.
3 sets of :
– 20’s Full Plank Hold
– 10 Toe Touches w/ Pike Position
– 5 Hip Bridge w/ Barbell
– 5 Z Press
– 5 Good Mornings w/ Barbell

B.
Skill / Practice
– Deadlift

C.
“Diane”
For time of :
21 – 15 – 9
– Deadlift 225/155lb
– Handstand Push ups
* Time Cap 9 minutes

A.
3 sets of :
– 30’s Easy Row
– 20’s Hollow Rock hold
– 10 Toe Touches w/ Pike Position
– 15 Banded Lat Pull Down w/ Stick
– 5 Tempo Wallball Squats (3’s Down / 2’s Hold / 1’s Up)

B.
Skill / Practice
– Chest to bar

C.
Amrap 14 minutes
– Row 60/45 Cal Row
– 45 Wallball 20/14lb
– 30 Chest to bar

A.
Active Recovery
– SMR / Stretches

Amrap 12 minutes
– 24 steps, Lunges
– 12 Candlestick
– 6 Burpee Broad Jump

A.
Skill / Practice
– Bench Press

B.
Bench Press
3 – 3 – 3 – 3 – 3

C.
Amrap 7 minutes
– 9 Squats
– 7 Hand-Release Push ups
– 5 Strict Chin ups

A.
3 sets of :
– 20’s Hollow Rock Hold
– 10 Toe Touches w/ Pike Position
– 5/5 World’s Greatest Stretch (Each)
– 5 Box Jump & Step Overs

B.
Skill / Practice
– DB Snatch

C.
For time of :
– 10 DB Snatch 50/35lb
– 15 Burpee Box Jump Overs 24/20inch
– 20 DB Snatch 50/35lb
– 15 Burpee Box Jump Overs 24/20inch
– 30 DB Snatch 50/35lb
– 15 Burpee Box Jump Overs 24/20inch
– 40 DB Snatch 50/35lb
– 15 Burpee Box Jump Overs 24/20inch
– 50 DB Snatch 50/35lb
– 15 Burpee Box Jump Overs 24/20inch
* Time Cap 20 minutes

A.
3 sets of :
– 5/5 KB Bottom up Press
– 5 Scapular Pull ups
– 5 Inchworm to Push up
– 10 Banded Lat Pull Down
– 30’s Wall Sit Hold

B.
Skill / Practice
– Muscle ups

C.
For time of :
– 30 Muscle ups
* Whenever you break, 15/12 Cal Row

[A]
– Bar Muscle ups

[B]
– 60 Chest to bar

[C]
“Rx’d” reps
or
– 45 Pull ups (Band) or Ring Row

​

A.
3 sets of :
– 12 Lateral Hops Over the Barbell
– 10 Shoulder Touches
– 8 Deadlift
– 6 steps Front Rack Lunges
– 4 Shoulder Press

B.
Skill / Practice
– Curtis P
* Power Clean + Lunges (Each) + Push Press

C.
Amrap 10 minutes
– 5 Curtis P 95/65lb
– 10 Box Jumps 24/20inch

​

​
A.
Active Recovery
– SMR / Stretches

B.
4 rounds
( 1:30 On / 1:30 Off)
– 25’s Handstand Hold
– 12 DB Push Press 50/35lb
– Max Push ups

​

A.
3 sets of :
– 10’s Hollow Rock + 10 Hollow Rock
– 10 Toe Touches w/ Pike Position
– 5/5 SA DB Snatch w/ Lunge Position
– 10 Box Step ups
– 3 Negative Pull ups (3~5’s Down)

B.
Skill / Practice
– Pull ups

C.
Amrap 10 minutes
– 10 Single Arm Devil Press 50/35lb
– 15 Pull ups
– 20 DB Box Step Ups 24/20inch

A.
Skill / Practice
– Front Squat

B.
Front Squat
5-5-3-3-3-1-1-1-1 reps

C.
Amrap 5 minutes
– 30 Wallball 20/14lb
– 30/20 Cal Row
– Max Wallball 20/14lb

A.
3 sets of :
– 20’s Full Plank Hold
– 10 Toe Touches w/ Pike Positon
– 10m Bear Crawls
– 20 Jumping Jacks

B.
Skill / Practice
– Wall Walk

C.
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 minutes

A.
3 sets of :
– 30’s Row
– 20’s Full Plank Hold
– 10 Arch Rock
– 5/5 World’s Greatest Stretch (Each)
– 5 Squat (Quality)

B.
Skill / Practice
– Muscle ups

C.
Amrap 14 minutes
– 24 Wallball 20/14lb
– 18/14 Cal Row
– 6 Muscle ups

​

A.
3 sets of :
– 20’s Hollow Rock w/ Barbell
– 9 Hip Bridge w/ Barbell
– 12 Lateral Hops Over the Barbell
– 6 Scapular Pull ups
– 3 Deadlift + 3 Shoulder Press

B.
Skill / Practice
– Push Press

C.
“Open 13.2”
Amrap 10 minutes
– 5 Shoulder to Overhead 115/75lb
– 10 Deadlift 115/75lb
– 15 Box Jumps 24/20inch

A.
Active Recovery
– SMR / Stretches

B.
8 rounds of
(20’s On / 10’s Off)
– Hollow Rock Hold
– Sit ups
– Handstand Hold
– Lunges
* Record : Total reps of “SU+Lunges”

A.
3 sets of :
– 40 Single Unders
– 15’s Bird Dog (Each)
– 10 Hollow Rock
– 5 DB Push Press (Each)

B.
Skill / Practice
– Toes to bar

C.
Amrap 14 minutes
– 20 Toes to bar
– 60 Double Unders
– 40 DB Snatch 50/35lb

​