WARM-UP

1 ROUND

10 PVC Pipe Around the Worlds

10 Arm Haulers

8 Push-Up to Pike

8/8 Single Leg Glute Bridge-Ups

Into…

1 ROUND

10 PVC Pipe Pass Throughs

10 Arm Haulers

8 Ring Rows

8 Snatch Grip Deadlifts

Into…

1 ROUND

10 PVC Pipe Cuban Press

10 Arm Haulers

:15/:15 Top and Bottom Ring Support

8 Hang Muscle Snatch

SKILL (ALL)

EMOM × 10 MINUTES

MIN 1 – 2 Power Snatch*

MIN 2 – Reps of Gymnastics**

*Start Moderate and build slightly past workout weight.

**Gymnastics Options…

3-5 SLOW Ring Rows

3-5 Strict Pull-Ups

1-3 Burpee Up-Down Pull-Ups

1-3 Ring Muscle-Ups

WORKOUT (PERFORMANCE)

15 ROUNDS FOR TIME

1 Power Snatch (185/135)

2 Ring Muscle-Up

(Score is Time)

KG BB: (85/60)

WORKOUT (FITNESS)

15 ROUNDS FOR TIME

1 Power Snatches (135/95)

2 Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 Cat/Cows

10 Alt. Scorpions

:30 Down Dog :30 Up-Dog

-Rest as Needed b/t Sets-

WARM-UP

MOBILITY ROUND

EMOM x 4 (:40 ON/:20 OFF)

Min 1: Inchworm + Push Up

Min 2: Bootstrappers

Min 3: Alt Pigeons

Min 4: Cossack Squats

Into…

AMRAP × 6 MINUTES

30 Single Unders (Option 20 DUBs after

1ST RND)

10 Air Squats (*Add WB after 1ST RND)

10 WB Push Press

10 Bird Dogs

STRENGTH (ALL) — 1×5 @ RPE 6 / 1×5

RPE 7 / 1×5+ @ RPE 8 Back Squat Back Squat for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

12 Wall Balls (20/14)

30 Double Unders

(Score is Time)

KG WB: (9/6)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

10 Wall Balls (14/10)

60 Single Unders

(Score is Time)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

WARM-UP

2 ROUNDS

150/100m Row

10 Step-Ups

10 KB Sumo Deadlifts

5/5 KB Bent Over Rows

Into…

2 ROUNDS

150/100m Row

10 Box Jumps

5/5 SL KB RDLS

10 RKBS

WORKOUT (PERFORMANCE)

FOR TIME

500/400m Row

50 Box Jumps (20)

40 Russian KB Swings (70/53)

1000/800m Row

40 Box Jumps (24/20)

30 Russian KB Swings

1500/1250m Row

30 Box Jumps (30/24)

20 Russian KB Swings

(Score is Time)

KG KB: (32/24)

WORKOUT (FITNESS)

FOR TIME

400/300m Row

50 Box Jumps (20)

40 KB Swings (53/35)

800/650m Row

40 Box Jumps (24/20)

30 KB Swings

1200/1000m Row

30 Box Jumps (Athlete Choice)

20 KB Swings

(Score is Time)

KG KB: (24/16)

POST WORKOUT STRENGTH (ALL)

2-3 SETS

10/10 Single Arm KB Bent Over Rows

10/10 Single Leg KB RDLs

12/12 Poliquin Step-Up

-Rest As Needed b/t Sets-

WARM-UP

3:00 Cardio Choice

Into…

2 ROUNDS

10 Banded Pull-Aparts

10 Scap Pull-Ups

10 Pike Scap Push-Ups

10/10 Groiner Twists

Into…

2 ROUNDS

5 Ring Rows

5 Kip Swings

5 Push-Up to Pike

5 Air Squats + 5 Narrow Air Squats

Mary

AMRAP in 20 minutes of:

5 HSPU

10 Pistol squats

15 Pull-ups

Cindy

AMRAP 20 minutes of:

5 pull-ups

10 push-ups

15 squats

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

:45 Bike*

10 Good Morning (option to add empty barbell to back rack)

10 Glute Bridges

5/5 Cat-Cow

5/5 Thread the needle rotations

Into

2 ROUNDS

:45 Bike*

10 BB RDL

10 Superman Holds (:03-:05 per hold)

*Increase pace each round

STRENGTH (ALL) — 1×5 @ RPE 6 / 1×5

RPE 7 / 1×5+ @ RPE 8 Deadlift

Deadlift for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

EVERY 3:00 × 5 SETS

15/12 Cal Bike

7 Deadlifts (275/185)

-Rest w/ Time Remaining-

(Score is Slowest Time)

KG BB: (125/85)

WORKOUT (FITNESS)

EVERY 3:00 × 5 SETS

12/10 Cal Bike

7 Deadlifts (185/135)

-Rest w/ Time Remaining-

(Score is Slowest Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW Bird Dogs

10 Slow Alt. Scorpions

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jack

10 Air Squats

5 Hang Power Cleans

5 Kipping Knee Raises

Into…

1-2 ROUNDS (Time Permitting)

10 Alt. Jumping Lunges

5 Power Cleans

10 Empty BB Front Squats

5 Toes To Bar

STRENGTH (ALL) — Build to a 1-Rep Back Squat

Back Squat for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

20 Toes to Bar

10 Front Squats (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

20 Toes to Bar

10 Front Squats (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

1:00 Cardio

15 Banded Pull-Aparts

:30/:30 Banded Distraction Pec Stretch

:30/:30 Banded Lat Stretch

10 Banded Cat Cow

:30/:30 Lateral Banded Hip Distraction

into…

1 ROUND

1:00 Cardio

10 Scap Pull-Ups

5/5 Single Arm Ring Row

20 Alt. Shoulder Taps

10 Cossack Squat

5 Bootstrappers

WORKOUT (ALL)

4 SETS FOR QUALITY

3:00 Cardio Choice

10 Tempo DB Goblet Squats (30X0)|

(Athlete Choice)

15 Tempo DB Chest Flyes (2020)

10/10 Tempo Single Arm KB/DB Bent Over

Row (2020)

1:00 Static Hold*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Plank Hold

Rig Hang Hold

Handstand Hold

Tuck/Hollow hold

Wall Sit

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

15 Slow Arm Haulers

10 Alt. Groiners w/ Thoracic Twist

1:00 Child’s Pose

1:00 Rebound Pose

WARM-UP

AMRAP x 4 MINUTES

5 Good Morning

5 Push-up to Pike

10 Piked Shoulder Taps

5/5 Groiner with a Twist

Quick Rest Then Into…

2 ROUNDS FOR QUALITY

5 Burpees

5 Hang Muscle Clean

5 Strict Press

STRENGTH (ALL) — Build to a 1-Rep Push Press

Push Press for load:

#1:1 rep

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

5 Hang Power Cleans (115/75)

7 Push Press

9 Burpees Over Bar

(Score is Rounds + Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

5 Hang Power Cleans (75/55)

7 Push Press

9 Burpees

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Alt. Wrist Circles

6/6 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

1:00 Bike

10 Alt Groiner w/ Twist

10 Alt Piked Toe Taps

5/5 Moose Antlers

10 Hollow Rocks

Into…

2 ROUNDS

10/8 Cal Bike

10 Alt Lunges (*option to add weight 2nd

RND)

10 Kip Swings

8-10 Ring Rows (*option for 4 Strict PU

2nd RND)

WORKOUT (PERFORMANCE)

FOR TIME*

150/125 Cal Bike

120 DB Farmers Lunges (50/35)

40 Muscle-Ups**

*Partition reps and movements as needed.

**Option for Bar or Ring.

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME*

125/105 Cal Bike

100 DB Farmers Lunges (35/20)

60 Pull-Ups

*Partition reps and movements as needed.

(Score is Time)

KG BB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-