4 Rounds Of:
Within 4 Minutes:
12 Deadlifts (#205/135 Rx; #245/165 Rx+)
Run 200 meters
AMRAP Burpee Bar Muscle-ups with time remaining. (Scaled: Burpee to Target)

Rest 1 minute in between rounds.

Hero WOD Friday
“Braswell”
AMRAP in 40 Minutes:
• 12 Burpees
• 9 Hang Power Cleans (#95/65)
• 18 Wall Ball Shots (#20/14)
• 200m Sandbag Run (#60/40)

Strength
Split Jerk [Video]
Complete 8 sets of 1 Split Jerk at 85% of your 1rep.
Use the same weight across all sets.

Conditioning
AMRAP in 12 Minutes:
• 60ft Weighted Bear Crawl
• 30 Russian Kettlebell Swings (#55/35)
• 20 Kettlebell Step-ups (#55/35; 24”/20”)
• 300m Ski Erg
• 60 Double Unders

Strength
Back Squat [Video]
Every minute for 8 minutes complete:
3 Speed Back Squats @65-75% of your 1rep.

Conditioning
AMRAP in 18 minutes with a vest:
• Run 200 meters
• 7 Thrusters (#75/55)
• Run 200 meters
• 7 Burpee Pull-ups

Strength
Complete 8 sets of the following complex:
1+ Low Hang Power Snatch (Below Knee) + 1 High Hang Squat Snatch (Hip) + 1 Overhead Squat + 1 Squat Snatch
Start light only work up in weight if technique is solid.

Conditioning
4 Rounds Of:
Within 2 minutes:
Row 400 meters
AMRAP Hang Power Cleans (#135/95)

Rest 1 minute in between rounds. Score by total Hang Power Clean reps.

Strength
Front Squat [Video]
Build to 90% of your 1rep Front Squat.
Then complete 3 sets 3 Front Squats, #10-20 heavier than last week.
Last week = 75% of your 1rep.

Conditioning
AMRAP in 14 Minutes:
• 9 Box Jump Overs (24”/20”)
• 9 Deadlifts (#205/135 Rx; #245/165 Rx+)
• 200m Run
• 9 Pull-ups (4 Bar Muscle-ups for Rx+)
• 9 DB Shoulder to Overhead (#35/25 Rx; #50/35 Rx+)

9AM CROSSFIT WOD
Partner Workout
AMRAP in 20 Minutes:
• 30 Weight Plate to Overhead (#45/25)
• 30 Push-ups
• 30 Toes to Bar or Sit-ups
• 300m Row

* Run 400 meters together at 5 minutes, 10 minutes, 15 minutes, and 20 minutes.

Optional Additional Work
100 Calorie Ski
Partners split reps every 10 calories.

10AM RUNNING WOD
Running Workout
AMRAP in 18 Minutes:
• Run 400 meters
• 10 Dumbbell Snatch
• Run 100 meters
• 10 Air Squats
• Run 100 meters
• Row 400 meters

8AM BOOTCAMP
From 0-16 Minutes:
60 Burpee Box Jump Overs

Then Alternating AMRAP Of:
10 Kettlebell Swings
25 Double Unders or 50 Singles
15 Goblet Squats

At 16 mins, partners complete 600m run together.

Rest 3 Minutes

With a 10 Minute Time Cap:
100 Airdyne Calories
60 MedBall Sit-ups

9AM CROSSFIT
Teams of 3
For Time:
300 Wall Ball Shots (#30/20)*
150 Power Snatch (#95/65)
Farmer's Carry 800m (#70/55; Switch as needed.)

* Teams will Run 200m after every 75 Wall Ball reps. One team member must run with the MedBall the entire 200m.

Hero WOD Friday
“Hursty”
15 Rounds Of:
• 100m Run
• 7 Front Squats (#135/95)
• 100m Run
• 7 Burpee Pull-ups

Strength
Split Jerk [Video]
First: Take 5 minutes to establish a Dip Squat at 115% of your 1rep Split Jerk.
Then complete 8 sets of 1 Split Jerk at 85% of your 1rep.
Use the same weight across all sets.

Conditioning
3 rounds with a weight vest:
• 400m Run
• 20 Dumbbell Snatch (#50/35)
• 400m Row