A. Coach Led Warmup B. 25:00 AMRAP Partner Workout 15/12 Cal Row 12 DB Snatches (50/35) 9 Burpee Box Overs Partners Complete Full Round Then Switch C. Finisher Curls for the girls & Bi’s for the guys

B. Back Squat 10:00 EMOM 3 Reps@ 65-70% of 1RM C. AMRAP 7 min. 12 Deadlifts9 Hang Power Cleans6 Push Jerks. 95/65 lbs D. Core Finisher 7:00 AMRAP 2-4-6-8… V-Ups Russian Twists (over and back = 1 Rep) Hollow Rocks Hollow Hold (Seconds)

A. Coach Lead Warm-up B. 4 sets not for time: 10 cal ski 8 hang to overhead 10 double DB push press 8/leg single leg db RDL 10 cal bike *build in weight over sets. Work to get stronger. C. 6 rounds of: 200m run 10 sprawls *rest 1 min

A. Coach Led Warm-Up B. 3 Sets of 3 Building to 75%“33” Strip Sets until 33 reps completed Rest 2:00 100 Close Grip Bench Press C. Partner WOD. 16:00 AMRAP Partner A: max-effort cardio (run, bike, ski, or row) Partner B: ascending ladder of dumbbell snatches and mountain climbers Switch when Partner B finishes their…

B. Three Rounds 1:00 AMRAP Clean & Jerk 2:00 Rest C. Partner Workout You go, I go 10 Rounds 2:00 Work / 2:00 Rest 18/15 cal Ski or Row 10 C&J’s  135/95 Max Burpees over Bar

B. EMOM for 15 min: C. 5 rounds for time: 8 deadlifts 135-185/85-135 16 kb swings 55-70/35-55 50 double unders (sub 75 singles)

A: Coach led warmup and stretching. B: 8 Rounds of 4 Power Cleans – Start Light, Finish Heavy C: In Teams of 3 “By His Stripes”3 Rounds – 30m Minute Tapout39 Thrusters 95/65 lbs3 x 3 Laps with Barbell on Shoulder 95/65 lbs100 Sledgehammer Strikes1:00 Dead Hang from Pull-up Bar30 Burpees30 Deadlifts 185/135 lbs Finisher…

A. Coach Led Warmup and Prep Work B. 4 Rounds for Time29 Kettlebell Swings29 Sit-up29 Box Jumps29 Knees to Elbows29 Burpees C. 3 Sets10 Barbell Bicep Curls15 DB OH Tricep Extensions20 Banded Pull Aparts Previous Workout Next Workout

A. Coach Led Warmups and Prep Work B. 1,000 Meter Row For Time: C. For Time:21-15-9 Deadlifts Men 135-185 Women 95-13542-31-18 WallBalls. Rest exactly 5 min: 9-15-21Cal BikePush Press M: 95-135 / W: 75-95 Previous Workout — Next Workout

A. Coach Led Warmup and Prep Work B. 4 Minutes AMAP: 5 Burpees25 Double Unders C. 10, 9, 8 7, 6,—–>1 Bench Press (3/4 body weight)Power Clean (3/4 body weight)GHD SitupsCal Row Previous Workout — Next Workout