Ryan
PART 1. FOR TIME
75 Double Unders
45 Russian Swings (53/35)
45 Sit-Ups*
75 Double Unders
35 Russian Swings
35 Sit-Ups
75 Double Unders
25 Russian Swings
25 Sit-Ups
75 Double Unders
15 Russian Swings
15 Sit-Ups
*GHD Optional.

PART 2. EMOM x 9 MINUTES
MIN 1 – :45 KB Horn Curls
MIN 2 – :45 KB Upright Rows
MIN 3 – :45 Alt. KB Slides

OPEN GYM 9:00am-11:00am

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex
1 Hang Power Clean+2 Front Squat+1 Hang Squat Clean

MURPH PREP: EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

CONDITIONING
4 SETS*: 400m Run
-Rest 1:30 b/t Sets-

Josh
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER- 3 SETS
8-10 Rower Glute Bridge-Ups
8-10 Rower Pike-Ups
-Rest As Needed b/t Sets- 

Rob
PART 1. 3×10: Overhead Squat*
*Use the same Light-Mod Weight for All Sets.
This is a Deload Week.

PART 2. TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Double Unders
TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)
TABATA 3 – Sit-Ups
TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)
*Complete a full Tabata before moving to the next one.
-Rest 1:00 b/t Tabatas-

Vuk and Jamar
Part 1. SKILL WORK:EMOM x 15 MINUTES
Practice Gymnastics Pull*
*Gymnastic Pull Options…
1-2 (Strict) Ring Muscle-Ups
3-5 (Chest to Bar) Pull-Ups
3-5 (Banded) Strict Pull-Ups

Part 2. AMRAP x 10 MINUTES
15/12 Cal Bike
Gymnastics Pulling*
*Options…
2 Ring Muscle-Ups
3 Bar Muscle-Ups
4 Chest to Bar Pull-Ups
5 Kipping Pull-Ups

Dimmi
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (50/35)
200m Run
9 Deadlifts (275/185)

PART 2. AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats

OPEN GYM 9:00am-11:00am 

Henry

PART 1. EVERY 1:30 x 5 SETS*
1 Hang Clean**+ 1 Clean**+ 1 Shoulder to Overhead
*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat.

IN TEAMS OF 2.- AMRAP x 20 MINUTES
15/12 Cal Row
10 Toes to Bar
*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.
Barbell Options…
155/105
185/135
205/145

PRIMARY WORKOUT GOAL → Athletes should stay as consistent as possible on the Rowing and TTB in order to really focus on the barbell in the workout. We do not want the first two movements to detract from the Clean to OHs, as this is a heavy workout.