Strength
Push Jerk [Video]
Take 10 minutes to find a challenging 1rep Push Jerk from the rack.

Conditioning
6 Rounds For Time:
• 20 Calorie Row
• 7 Deadlifts (#135/95)
• 6 Hang Power Cleans
• 5 Push Jerks (5 HSPU for Rx+)

A)
5 Rounds Of:
In 1 minute complete 7 Burpees + Max Bike Calories
Rest 1 minute between rounds

B)
4 Rounds Of:
In 1 minute complete 5 Hatemakers + Max KB Swings (#55/35)
Rest 1 minute between rounds

(Hatemaker = Lunge + Lunge + Squat)

C)
3 Rounds Of:
In 1 minute complete 12 Skaters + Max Mountain Climbers
Rest 1 minute between rounds

D)
3-4 Sets Of:
6 reps of 1/2 Bicep Curl + Press Out + 1/2 Bicep Curl + Press Out
12 reps of Kneeling Woodchoppers (Each Side)
6 reps of Single + Single + Double Front Raise
6 reps of Bent Arm Raise to Press Out
12 reps of Single + Single + Double Bent Over Row

Strength
Power Snatch [Video]
EMOM for 7 minutes of 5 touch-and-go Power Snatch.
Increase weight on sets 3 and 6.

Conditioning
AMRAP in 14 Minutes:
• 12 Box Jumps (24”/20”)
• 12 Overhead Squats (#95/65 Rx; #115/80 Rx+)
• 8 C2B Pull-ups (4 Bar MUs for Rx+)

A)
4 Rounds Of:
1 minute Max Double Unders
1 minute Rest

B)
AMRAP in 22 Minutes:
• 30 Calorie Row
• 20 Kettlebell Swings (#55/35)
• 10 Renegade Rows (#35/25)
• 10 Burpees Over the Rower
• 20 Ski Calories

C)
100 Sit-ups For Time

Strength
Every 90 seconds for 6 sets complete the following complex:
1 Power Clean + 1 Hang Squat Clean + 2 Push Press + 6 Back Rack Reverse Lunges
Build weight as you go.

Conditioning
For Total Time:
4 Rounds Of:
• 35 Double Unders
• 8 Thrusters (#95/65)

Then immediately…

4 Rounds Of:
• 18 Calorie Row
• 18 Wall Ball Shots (#20/14)

Teams of 3
Every 4 minutes for 24 minutes:
Station 1 - 1 Round Of:
1 Turf Width, Double KB Walking Lunges
3 Down & Back Turf Width Runs
1 Turf Width, Double KB Walking Lunges

Station 2 - 2 Rounds Of:
2 Wall Climbs
4 Burpee Box Jump Overs
8 Weight Plate Squats

Station 3 - 3 Rounds Of:
3 Deadlifts (#135/95)
3 Hang Power Cleans
3 Shoulder to Overhead

Then all 3 teammates meet and Bike or Ski for Calories for remainder of 4min.

Rotate stations at the top of each 4 minute segment. Team score is total calories on the day.

For Time:
50 Wall Ball Shots (#20/14)
500m Row
50 Kettlebell Swings (#50/35)

40 Wall Ball Shots
400m Row
40 Kettlebell Swings

30 Wall Ball Shots
300m Row
30 Kettlebell Swings

20 Wall Ball Shots
200m Row
20 Kettlebell Swings

Strength
Overhead Squat [Video]
Take 10 minutes to find a challenging 3 rep OHS from the floor.

Conditioning
5 Rounds For Time:
• 8 Deadlifts (#95/65 Rx; #115/80 Rx+)
• 8 Hang Power Snatch
• 8 Toes to Bar

A)
4 Rounds of 35 seconds On / 25 seconds Off:
• 4 Side Shuffles + 1 Burpee
• Sprawl + Tuck Jump
• Double KB Hold + March
• Dball Ground Over Shoulder

B)
6 Rounds for Bike Calories
1 minute On / 1 minute Off

C)
2-3 Rounds For Quality:
• 10 Candlestick Rolls
• 20 Plank Up/Downs
• 30 Toe Reaches

Strength
Power Clean [Video]
Push Jerk [Video]
Take 10 minutes to find a challenging Power Clean + Push Jerk.

Conditioning
8 Rounds For Time:
• 9 Box Jumps (24”/20”)
• 7 Push Jerks (#115/80)
• 5 Toes to Bar