Part 1: AMRAP from 0:00 to 10:00:
10 Double DB Hang Snatch
10 Box Jumps
10 Pull-ups

Rest 2 Minutes

Part 2: AMRAP from 12:00 to 22:00:
10 DB Push Press
10 V -ups
10 Side Shuffles

Rest 2 Minutes

Part 3: AMRAP from 24:00 to 34:00:
10 Push-ups
10 DB Step-ups
10 Ski Calories

Every 4 Minutes for 10 Rounds:
15/10 Bike Calories
30 Air Squats
20/15 Calorie Row

A)
EMOM for 28 Minutes:
• Odd minute: 8 Burpees
• Even minute: 16 Sit-ups

B)
1 Round For Quality:
500m Row
45 second KB Hollow Body Flutter Kicks
40 Tall Kneeling Goblet Press
35 Tall Kneeling KB Horn Curls
30 Crush Grip Floor Press
25 KB Pull Overs

Strength
Snatch [Video]
Take 15 minutes to establish a heavy 1rep Squat Snatch.

Conditioning
With a 15 minute time cap:
30 Power Snatch (#95/65)
25 Box Jump Overs (24”/20”)
20 Power Snatch (#135/85)
25 Box Jump Overs
10 Power Snatch (#155/105)
25 Box Jump Overs

Scoring = Add 1 second to time for every rep not completed.

A)
AMRAP in 20 Minutes:
• 4 Wall Walks
• 14 Squat Jumps
• 24 Mountain Climbers
• 34 Double Unders

B)
AMRAP in 10 Minutes:
• 10 V-ups
• 20 Heel Taps
• 30 Dumbbell Russian Twist
• 40 Flutter Kicks
• 60 Second Plank Hold

MetCon
Every 5 minutes for 6 sets:
400m Row
12 Deadlifts (#95/65Rx; #135/95 Rx+)
8 Front Squat (#95/65Rx; #135/95 Rx+)
12 Lateral Barbell Burpees

Solo Workout
AMRAP in 8 Minutes:
• 1 Wall Climb (5 HSPU for Rx+)
• 5 Hang Power Snatch (#95/65)
• 1 Down & Back Sled Push
• 3 Down & Back Shuttle Runs
• 1 Down & Back Sled Push

Rest 2 Minutes

AMRAP in 5 Minutes: Bike for Calories

Rest 2 Minutes

AMRAP in 8 Minutes:
• 1 Wall Climb (5 HSPU for Rx+)
• 5 Overhead Squats (#95/65; Scaled = 5 Thrusters)
• 1 Down & Back Sled Push
• 3 Down & Back Shuttle Runs
• 1 Down & Back Sled Push

For Time:
30 Devil’s Press (#35/25 Rx; #50/35 Rx+)
60 Dumbbell Thrusters
90 Burpees

Strength
Power Clean [Video]
EMOM for 10 minutes:
Build and find a challenging 3-rep touch & go Power Clean.

Conditioning
AMRAP in 17 Minutes:
• 16 MedBall Step-ups (Shoulder Hold)
• 14 Wall Ball Shots (#20/14)
• 12 Push-ups
• 10 Pull-ups

A)
For Total Time:
500m Row
Rest 3 Minutes
500m Row

B)
For Time:
100 Double Unders
30 Single Arm DB Push Press (#50/35)
30 Strict Knee Raises
75 Double Unders
30 Single Arm DB Push Press
30 Strict Knee Raises
50 Double Unders
30 Single Arm DB Push Press
30 Strict Knee Raises

C)
For Total Time:
500m Row
Rest 3 Minutes
500m Row