A)
7 Rounds For Time:
• 3 Push Jerks (#185/125)
• 6 Deadlifts
• 9 Hand Release Push-ups

B)
2k Row For Time

A)
AMRAP in 8 Minutes:
• 15 Battle Rope Power Slams
• Fast Feet, Rope Down & Back
• 15 Barbell Thrusters (#45/35)

B)
AMRAP in 8 Minutes:
• 300m Ski Erg
• 20 Box Jumps (24”/20”)
• 10 Burpees

C)
AMRAP in 8 Minutes:
• 100m Heavy Farmer’s Carry
• 200m Run

Strength
Every 2 Minutes for 7 Sets:
3 Squat Cleans or 3 Squat Snatches

Conditioning
In 10 Minutes:
Run 1 Mile
With time remaining: AMRAP Heavy Wall Ball Shots (#30/20)

Partner Workout
AMRAP in 7 Minutes, Alternating Rounds:
• 7 Airdyne Calories
• 7 V-ups
• 7 Push Press (#95/65; HSPU for Rx+)

Then Immediately...
AMRAP in 3 Minutes:
Turf Width Sled Push

Rest 3 Minutes

AMRAP in 7 Minutes, Alternating Rounds:
• 7 Row Calories
• 7 Push-ups
• 7 Back Squats (#95/65; Pistols for Rx+)

Then Immediately...
AMRAP in 3 Minutes:
Turf Width Sled Push

Partner Workout
AMRAP in 25 Minutes:
Partner 1: 400m Run
Partner 2: Thrusters (#75/55)
Switch Roles

Partner 1: 400m Run
Partner 2: Sumo Deadlift High-Pulls (#75/55)
Switch Roles

Partner 1: 400m Run
Partner 2: Lateral Barbell Burpees
Switch Roles

Partner 1: 400m Run
Partner 2: Ski Erg
Switch Roles

Strength
Overhead Squat [Video]
Back Squat [Video]
Every 90 seconds for 8 sets complete 3 OHS or 3 Back Squats.
Increase weight after the 3rd & 6th set.

Conditioning
AMRAP in 14 Minutes:
• 5 Double DB Hang Snatch (#35/25)
• 5 Sprawl to DB Step Overs (24”/20”)
• Run 200 meters

A)
AMRAP in 17 Minutes:
• 50 Walking Lunges
• 40 AbMat Sit-ups
• 30 Push-ups
• 20 Strict Pull-ups

B)
2 Rounds For Time:
• 1000m Row
• Rest 2 Minutes

Subtract the 2-minute Rest for your score.

Strength
Push Jerk [Video]
Every 90 seconds for 8 sets complete 2 Push Jerks.
Increase weight after the 3rd & 6th set.

Conditioning
3 Rounds For Time:
• 21 Deadlifts (#135/95)
• 15 Hang Power Cleans
• 9 Toes to Bar
• 50 Double Unders

A)
With a 14 minute time cap:
100 Sprawl to MedBall Slam

*Every minute complete 5 Wall Ball Shots.

B)
With a 10 minute time cap:
80 Kettlebell Swings

*Every minute complete 10 Air Squats.

C)
2 Rounds For Time:
• 800m Run
• Rest 2 Minutes

Subtract the 2-minute Rest for your score.

Strength
Every minute for 8 Sets:
1 Squat Clean & Jerk or 1 Squat Snatch.
Increase weight after the 3rd & 6th set.

Conditioning
AMRAP in 14 Minutes:
• 5 Squat Snatch or Cluster (#115/75)
• 5 Burpee Pull-ups or 3 Ring Muscle-ups
• Run 200 meters