Jamar

Part 1. 5 SETS
1 Clean Deadlift +1 Hang Power Clean + 2 Shoulder to Overhead
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-

Part 2. 3 SETS- AMRAP 4:00 MINUTES*
2-4-6-and so on…
Hang Power Clean + Overhead (95/65)
Box Jumps (24/20)
-Rest 1:30 b/t Sets-
*Reset to 2/2 at the start of each AMRAP.
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Crystal

Part 1. EVERY 3:00 Minutes for 9:00 Minutes (3 SETS)
Build to a Moderate Weight of…
1 Thruster + 2 Front Squats + 3 Back Squats
-Rest w/ Time Remaining-

Part 2. AMRAP 7:00 MINUTES
8 Back Squats (165/115)+ 10 Hand Release Push-ups+ 200m Run/Row.Bike 400m
-Rest 2:00-
AMRAP 5:00 MINUTES
6 Front Squats (135/95)+ 8 Hand Release Push-ups+ 150m Run/ Row.Bike 300m
-Rest 2:00-
AMRAP 3:00 MINUTES
4 Thrusters (95/65)+ 6 Hand Release Push-ups+100m Run/Row.Bike 200m
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Cam

Part 1. SKILL WORK
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*/Pullups**
*Options…
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up
**Options…
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups

Part 2. FOR TIME
50-40-30-20-10 Cal Bike
10-20-30-40-50 Sit-Ups
5-5-5-5-5 Ring Muscle-Ups/12-12-12-12-12 Pullups
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Larissa

Part 1. 10-8-6-10-8-6*
Hang Power Snatch
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
The second wave of 10-8-6 should be heavier than the first.

Part 2. OTM x 15:00 MINUTES
MIN 1&2 – AMRAP of…3 Hang Power Snatches (Athlete Choice,
Mod/Mod-Heavy) + 7 Bar facing burpees + 21 Double Unders*
MIN 3 – Rest
*Pick up where you left off.
*Reps on HPS should be performed unbroken

Iliana, Seth, Cam and Sarah

Part 1. ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Back Squats*
*Start Light-Moderate and build to Moderate.

Part 2. 4 ROUNDS FOR TIME
8 DBL DB/KB Front Squats (50/35)
16 DBL DB/KB Alt. Front Rack Lunges
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Ryan

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Travis

In Teams of 2, AMRAP 12:00 Mins
20/15 Calorie ROUGE ECHO Bike (Split up)
4 Synchro Sandbags Cleans or WORM Clean and Jerks
REST 2:00 Minutes
In Teams of 2, AMRAP 12:00 Minutes
2-4-6-8……etc….
Synchro Box Jumps
Synchro Wallballs
REST 2:00 Mins
In Teams of 2- AMRAP 12:00 Minutes
Partner 1: 20 GHD Situps
Partner 2: MAX REPS: Rope Climbs
*Switch movements when the 20 GHD reps are completed..
*Score is based on max reps of Rope Climbs accumulated as a team.
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Juli

Part 1. Snatch Complex
5 SETS* 1 Snatch Deadlift+1 Hang High Pull+2 Hang Power Snatches
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-

Part 2. 4 SETS: AMRAP in 4:00 MINUTES
12/8 Cal Row
8 Burpees
-Rest 1:00 b/t Sets-
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Sarina

FOR TIME
800m Run
50 DB Reverse Lunges 2x50lbs/2x35lbs
30 Toes to Bar
600m Run
40 Back Rack Lunges
25 Toes to Bar
400m Run
30 Back Rack Lunges
20 Toes to Bar

Accessory Work
3 SETS
12 DB Zottman Curls
10/10 Single Arm DB Upright Row
1:00 Hollow Hold*
*Option to Hold DB.
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Allison

Part 1. Deadlifts: 8-8-8-8
*Start light and build to a moderate set.
*Every 3:00 Minutes perform a set.

Part 2. 4 ROUNDS FOR TIME
30 Russian KB Swing (70/53)
25 Burpees to Target
20 Hand Release Push-Ups
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