A. (For warm up) 1:00 assisted air squat hold 10 assisted squats 1:00 saddle with tricep 15 air squats 1:00 chest/ shoulder stretch 20 back squats 45/35lb B. (3 sets) 5 back squats (from rack) (185/125lb; 205/145lb; 225/155lb) C. (15:00 clock) Every 3:00: 8 back squats 265/185lb D. “Partner” (As many rounds as possible in 9:00) 100’ farmer carry 100/70lb 3 shuttle runs (50’) (inside) (Switch every round) E. Static stretches

A. (For warm up) 50’ bent over glute 30 second overhead lat stretch (post) each side 50 line hop overs 30 second max: calf raise 50’ butt kick grab 30 second max: glute bridge with 1 second pause 50 second max: Dbell curl 25/15lb B. (7:00 cap) 45 second front rack hold -then- 2 rounds 9 hang power cleans 9/ 6 cal bike -then- 45 second front rack hold (95/65lb; 115/85lb) C. “Partner” (5 rounds) 6:00 clock: 0:00-3:00: Partner 1: 15 hang power cleans 135/95lb 15/11 cal bike For

A. (For warm up) 1:00 barbell tricep smash each side 10 single leg reach down each side 1:00 high plank 10 knee push ups with 3 second negative 1:00 max box step up 20” 10 cal bike (legs only) B. (9:00 cap) 3 rounds: 5 deadlifts (overhand) 300m run (135/95lb; 185/125lb, 225/155lb) C. (24:00 clock) Minute 1 : 9 deadlifts 275/195lb Minute 2: 12 cal ski Minute 3: 15 box jump step down 24/20” Minute 4: max push ups D. Static stretches

A. (For warm up) 1:00 thoracic box stretch 21 assisted air squats 15 box push ups 9 cal ski B. (2 rounds) 15 wall balls 20/14lb 15 ring rows C. (18:00 clock) Every 2:00: 3 shoulder to overhead (from rack) 0:00-6:00 : shoulder press 6:00-12:00 : push press 12:00-18:00 : push jerk (Pick load for strength) D. (3 rounds for time) 50 air squats 9 push jerks 165/115lb 15 Kipping chest to bar pull up E. Static stretches

A. (For warm up) 20 high knee grab 20 butt kick grab 20 backwards arm circles 20 air squats -then- 3 rounds: 6 tall med ball squat cleans 3 caterpillars B. “Bi-Polar” (Teams of 4) 30 Synchronized Hang squat cleans 30 Synchronized burpee over bar Partner 1: 50 cal row 26 Hang squat cleans 155/105lb 26 Synchronized burpee over bar Partner 2: 50 cal row 22 Hang squat cleans 22 Synchronized burpee over bar Partner 3: 50 cal row 18 Hang squat cleans 18 Synchronized burpee over bar

A. (For warm up) 15 single leg reach down each side 15 leg swings each side 15 star toe touches each side 100m jog 10 dbell hammer curl & press 25/15 each side 1:00 ring dip hold B. (5 sets) Max till failure: strict ring dips Rest as needed C. (4 rounds) As many rounds as possible in 3:00: 4 shuttle runs (50’) 14 dbell alternating hang snatches 70/50lb Rest 2:00 after each 3:00 AMRAP (Decrease -2 dbell snatches each new clock; pick up where you left off) D. Static stretches

A. (For warm up) 1:00 pigeon each side 20 walking lunges 30 second handstand hold 200m suit case carry 50/35lb 10 hand release push ups (with 3 second negative) B. (10:00 clock) Every 2:00: 20 dbell on shoulder reverse lunges 95/65lb C. (5 rounds) 2:30 on : 10 deficit handstand push ups 5.5/3.5” 12 cal ski For remainder: max toes to bar 2:30 off: rest D. Static stretches

A. (For warm up) 50’ bent over glute 50’ high knees 50’ butt kicks 25 thoracic extensions (wall or post) 25 dbell upright row each side 25/15lb 25 dbell neutral upright row each side B. (6:00 clock) 0:00-2:00: 10 hang snatch pulls 95/65lb 10 hanging kips 2:00-4:00: 15 hang power snatch 10 kipping pull ups 4:00-6:00: 20 overhead squats 10 strict pull ups C. “Partner” (As many rounds as possible in 30:00) 10 synchro bar muscle ups 20 hang snatches 135/95lb (split any way) 300m

A. (For warm up) 1:00 lying squat hold (against wall) 15 glute bridge with 3 second pause 45 second max: calf raises 15 banded glute kick back each side 30 second chest/ shoulder stretch each side 15/10 cal bike B. (6:00 clock) 0:00-2:00: 15 back squats 135/95lb (from rack) 2:00-4:00: 20 back rack calf raise (from rack) 4:00-6:00: 25 Patrick step up each side C. (For strength/ technique) Back squat 5-5-3-3-1-1 D. (9:00 clock) 21 thrusters 95/65lb 10 box jump step down 24/20”

A. (For warm up) 20 high knee grab 20 butt kick grab 20 assisted air squats 1:00 frog pose 30 downward dog hip shifts -then- 3 rounds: 12 dbell curls 25/15lb 14 med ball front squat 20/14lb B. (10:00 clock) Sumo deadlift 12-10-8-one set till failure (Pick load for strength) C. (7:00 cap) 3 rounds: 15 dbell hang cleans 60s/40s 200m run D. (7:00 cap) 25-20-15 Wall balls 75-60-45 Double unders E. (7:00 clock) As many rounds as possible: 20 ab mat sit ups 14 renegade rows 70s/50s

A. (For warm up) 50’ leg sweep 50’ running high knees 50’ running butt kicks -then- 2 rounds: 100m jog 12 hanging knee raises 30 second handstand hold B. (3 rounds) 9 power cleans 95/65lb 6 shoulder to overhead 3 hang clean & jerk C. “Lock In” (Teams of 4) (For time) 21 power cleans 155/105lb each person 21 team toes to bar 300m team run 21 shoulder to overhead each person 15 team toes to bar 300m team run 21 hang clean & jerk each person 9 team toes to bar 300m team run (2 p

A. (For warm up) 1:00 bike 15 ring rows 20 toe squats B. “Teams of 3” (For time) 15k row C. Static stretches

A. (For warm up) 50’ bent over glute 50’ high knee grab 50’ butt kick grab 25 lean out lateral raises each side 5lb 250m ski 25 PVC overhead squats B. (6:00 clock) 0:00-2:00: 12 hang snatches 95/65lb 2:00-4:00: 10 hang snatches 115/85lb 4:00-6:00: 8 hang snatches 135/95lb C. “Champagne Bubbles” (Teams of 3) (As many rounds as possible in 26:00) 6 hang snatches 185/125lb (split any way) 9 cal ski (partner 1 starts first round) 12 synchronized burpee over bar (any 2) 15 shuttle

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 foam roll erectors 10 ankle rockers each side (box) -then- (3 rounds) 10 box push ups 15 air squats 20 ab mat sit ups B. “Partner” (For time) 20 wall walks 40 front squats 155/105lb 60 cal bike 80 push ups 100 pull ups 80 push ups 60 cal bike 40 front squats 20 bar muscle ups (Split any way) C. Static stretches

A. (For warm up) 25 backwards arm circles 20 glute bridge with pause 150 hollow flutter kicks 10 single leg reach down each side 5 caterpillars B. (3 rounds) 5 deadlifts 30 second handstand hold (225/155lb, 275/195lb; 315/225lb) C. (15:00 clock) Establish 1RM: Deadlift D. “Diane” (For time) 21-15-9 Deadlift 225/155lb Handstand push up E. Static stretches

A. (For warm up) 5:00 clock: 0:00-1:00: max box step up 20” 1:00-2:00: max low plank 2:00-3:00: max reverse lunges 3:00-4:00: max hop overs 4:00-5:00: max air squats B. (3 sets) 20 ring rows C. (3 sets) 15 dbell single arm bent over row each side D. (3 sets) 10 renegade rows E. (18:00 clock) 0:00-6:00: Every 2:00: 20 toes to bar 100 double unders 6:00-12:00: Every 2:00: 15 wall balls 20 box jump step down 25/20” 12:00-18:00: Every 2:00: 10 burpee over dbell 30 dbell over shou

A. (For warm up) 50’ running high knees 50’ running butt kicks 30 reverse lunges 300m jog 10 cal row 10 cal ski B. “Winter Burn” (Teams of 4) (For time) 2,000m ski (split any way) Team rotates as many rounds as possible with 15 hang power cleans 135/95lb 2,000m row Team rotates as many rounds as possible with 10 front squats 20 rounds: 5 thrusters 100m run Sandbag bearhug hold 150/100lb C. Static stretches

A. (For warm up) 25 alternating arm raises each side 50’ leg sweep 100m jog -then- 3 rounds: 3 caterpillars 5 shuttle runs (50’) B. (10:00 clock) Handstand work: kick up Freestanding Handstand walk progression C. “Teams of 3” (27:00 clock) 0:00-9:00: 100 deadlifts 275/195lb Each failed set = 5 team synchronized burpees 9:00-18:00: 150 cal bike Deadlift hold 18:00-27:00: 5 rounds: 200m team run 20 synchronized push ups D. Static stretches

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ high knee grab 50’ butt kick grab 50’ bent over glute -then- 2 rounds: 15 air squats 15 backwards arm circles 15 v-ups B. “12 Days of Christmas” (For time) 1 wall walk (10” line) 2 bar muscle up 3 hang snatches 155/105lb 4 burpee over bar 5 deficit handstand push up 3.5/2.75” 6 hang squat cleans 7 toes to bar 8 box jump step down 24/20” 9 wall balls 20/14lb 10 deadlifts 11 calories of choice (bike, ski, row) 1

A. (For warm up) 1:00 lat foam roll each side 10 wrist rockers each side 10 ankle rockers (box) each side 15 box push ups 15 air squats 15 ring rows -then- (2 rounds) 150m row 10 front squats 45/35lb (from rack) 5 cal ski B. (4:00 clock) Minute 1 : 6 shoulder press 65/95lb Minute 2: 8 push press Minute 3: 10 thrusters Minute 4 : 12 front squats (From rack) C. (15:00 clock) Establish 1RM: shoulder press D. “Fran” (For time) 21-15-9 Thrusters 95/65lb Pull ups E. Static stretc

A. (For warm up) 21 toe squats 1:00 thoracic stretch (box) 21 air squats 1:00 max: hollow hold 21 PVC overhead squats 1:00 max: PVC hop overs B. (10:00 clock) Every 2:00: 5 overhead squats (from rack) (Pick load for strength) C. (9:00 clock) Every 90 seconds: 2 snatch pulls + 1 hang snatch pull D. (10:00 clock) Every 2:00: 100 double unders For remainder: max toes to bar (Decrease -20 doubles each round) E. Static stretches

A. (For warm up) 200m jog 20 box step up 15 ring rows 15 hanging kips 10 box push ups 10 kipping pull ups B. “Look Good Feel Good” (Teams of 4) (As many rounds as possible in 35:00) 300m team run 25 synchronized hang snatches 135/95lb 20 synchronized bar muscle ups 15 synchronized box facing burpee box jump over 24/20” 10 synchronized single arm devil press 95/65lb Synchronized = any 2 C. Static stretches

A. (For warm up) 1:00 PVC front rack box stretch 20 thoracic extensions (wall) 30 reverse lunges 40 second handstand hold B. (3 rounds) 9/6 cal bike 6 touch & go power cleans 135/95lb 3 push jerks C. (16:00 clock) Every 2:00: 1 clean pull + 1 power clean + 1 hang power clean + 1 push jerk (Pick load for strength) D. “Grace” (For time) 30 clean & jerks 135/95lb E. Static stretches

A. (For warm up) 6:00 clock: 0:00-2:00: Light bike (Legs only first minute; both on second minute) 2:00-4:00: 15 assisted cossack squats each side For remainder: assisted air squat hold 4:00-6:00: 25 med ball front squat 20/14lb 25 push press wall balls B. (As many rounds as possible in 5:00) 5 front squats 135/95lb (from rack) 3 shuttle runs (50’) C. (15:00 clock) Establish 1RM: front squat D. (Every minute for 10:00) 10 wall balls 20/14lb 10 push ups E. Static stretches

A. (For warm up) 1:00 lacrosse ball (foot) each side 25 calf raise 25 tib raises 1:00 low plank 25 cal ski 25 calf raise off bumper 10 single leg deadlift 25/15lb each side B. “Partner” (For time) Partner 1 starts: 90 double unders 15 deadlifts 275/195lb 21 cal ski Partner 2: 210 double unders 15 deadlifts 9 cal ski -then- Partner option: Option 1: 25 deadlifts 1,000m row Option 2: (3 rounds) 10 deadlifts 250m row (Partner picks which option to complete; 1 person works at a t

A. (For warm up) 21-15-9 Toe squats V-ups Ring rows B. (9:00 cap) 15 front squats 155/105lb 15 toes to rings 12 hang power cleans 15 toes to rings 9 hang squat cleans 15 toes to rings C. “Nasty Girls” (3 rounds for time) 50 air squats 7 ring muscle ups 10 hang power cleans 135/95lb D. (For strength/ hypertrophy) Dbell alternating bicep curls 16-14-12-10-8 each side E. Static stretches

A. (For warm up) 50’ butt kick grab 25 split squats each side 100 jumping jacks 25 single arm Arnold press each side 25/15lb 150’ walking lunge 25/18 cal bike B. (Every minute for 9:00) 0:00-3:00: 5 strict press 95/65lb 3:00-6:00: 5 push press 115/85lb 6:00-9:00: 5 split jerk 135/95lb (All from rack) C. (21:00 clock) Every 3:00: 5 split jerk (from rack) 20/14 cal bike (Pick load for strength) D. Static stretches

A. (For warm up) 2 rounds: 10 thoracic extensions (post) 10 box push ups 10 box step up 100m jog 10 hanging knee raise B. “Grapefruit Saturday” (Teams of 4) (For time) 3 rounds: 24 hang snatches 135/95lb 30 synchronized toes to bar (any 2) 12 synchronized burpee over bar (any 2) 3 rounds: 18 hang snatches 155/105lb 30 synchronized box jump overs (any 2) 10 synchronized burpee over bar (any 2) 3 rounds: 12 hang snatches 175/120lb 300m team run 8 synchronized burpee over bar (a

A. (For warm up) 1:00 standing pigeon each side (box) 1:00 ankle flexion each side (box) 1:00 assisted air squat hold -then- 21 air squats 50’ banded monster walk 15 air squats 30 second chest/ shoulder stretch each side 9 air squats 15 high knee grab each side B. (10:00 clock) Every 2:00: 10 back squats (Decrease -2 each round) (135/95lb; 185/125lb; 225/155lb; 265/185lb; 315/225lb) C. (15:00 clock) Establish 1RM: Back squat D. (1 round) 1:00 butterfly pose 1:00 straddle pose

A. (For warm up) 1:00 thoracic stretch (box) 15 Bulgarian split squats each side (no weight) 20 hand release push ups 1:00 lacrosse ball (front delt) each side 15 Bulgarian split squats each side 50/35lb 20 box dips B. (9:00 clock) Every 3:00: 150m row 10 dbell alternating snatches 70/50lb 5 single arm dbell push up each side C. (5 rounds) 2:00 on: 10 single arm devil press 100/70lb For remainder: max bar muscle ups 2:00 off: rest (Decrease -2 on devil press each round) D.

A. (For warm up) 50’ high knees 50’ butt kicks 50’ bent over glute 15 toe squats 15 single hand backwards barbell rotations each side 15 single hand forwards barbell rotations each side 10 air squats 10 pike taps 10 cal bike B. (5:00 cap) 2 rounds: 9 front squats 135/95lb 6 hang power cleans 30 second handstand hold C. “Partner” (For time) 21 front squats 155/105lb 21 cal bike 80 handstand shoulder taps 18 synchronized hang squat cleans 18 shuttles (50’) 18 wall walks (10”) 1

A. (For warm up) 1:00 lacrosse ball (foot) each side 25 calf raise with pause 1:00 lacrosse ball Supra/infraspinatus each side 25 backwards arm circles 1:00 plank 25 butt kick grab each side 1:00 max: line hop overs B. (8:00 clock) Jump rope practice: double unders Crossovers Speed doubles C. “Annie” (For time) 50-40-30-20-10 Double unders Ab mat sit ups D. (9:00 clock) Every 90 seconds: 2 clean pulls + 1 below knee clean pull (Pick load for strength) E. Static stretches

A. (For warm up) 3 rounds: 10 box push ups 12 box step up 3 rounds: 5 strict press 45/35lb 7/5 cal ski B. (6:00 cap) 12-9-6 Push press 135/95lb (50’) walking lunge C. (25:00 clock) Minute 1 : 3 push press (from rack) Minute 2 : 6 burpee over dbell Minute 3 : 12 cal ski Minute 4 : 24 dbell over shoulder reverse lunges 95/65lb Minute 5 : rest (+2 burpees each round) (Pick push press load for strength or double repetitions) D. (8:00 clock) Minute 1: max strict handstand push up

A. (For warm up) 25 backwards arm circles 30 second bicep stretch each side 25 med ball front squat 20 ring rows 250m row 10 push ups B. “Fall Fun” (Teams of 4) (20 rounds for time) 2 rope climbs (no jump) 4 synchronized power clean 225/155lb (any 2) 6 synchronized bar muscle ups (any 2) 8 wall balls 24/20lb (Partner 1 starts first round of wall balls; team alternates round of wall balls every round; the rest is split any way) C. Static stretches

A. (For warm up) 50’ high knees 50’ butt kicks 50’ bent over glute 25 thoracic extensions (wall) 25 banded rear delt raise each side 25 Patrick step up each side B. (2 rounds) 50’ banded monster walk 30 curtsy lunges 10 behind neck push press 45/35lb (from rack) C. (Every minute for 7:00) 3 above knee hang snatch pull (Pick load for strength) D. “Isabel” (from the hang) (For time) 30 hang snatches 135/95lb E. “Partner” (For time) 2-4-6-8-8-6-4-2 Single arm devil press 95/65l

A. (For warm up) 1:00 barbell tricep smash each side 10 single leg reach down each side 1:00 saddle with tricep/ shoulder 10 v-ups 1:00 ring dip hold 10 toe squats 1:00 plank B. (5 sets) 3 ring muscle ups + 9 strict ring dips C. (21:00 clock) 0:00-7:00: 5 rounds: 9 deadlifts 275/195lb 3 shuttle runs (50’) 7:00-14:00: 5 rounds: 18 toes to rings 3 shuttle runs (50’) 14:00-21:00: 5 rounds: 27 air squats 3 shuttle runs (50’) D. Static stretches

A. (For warm up) 20 alternating arm raises 20 high knee grab 20 butt kick grab 20 thoracic extensions (post) 20 alternating pike taps 20 dbell upright rows each side 25/15lb 20 single arm shoulder press 20 ring rows B. (8:00 cap) 10 strict handstand push ups 12 cal ski 14 cal row 16 box step ups 18 push ups 20 handstand shoulder tap C. “Partner” (As many rounds as possible in 8:00) 12/8 cal ski 75’ handstand walk (split any way) (Switch every round) D. “Partner” (As many roun

A. (For warm up) 2 rounds: 15 calf raises with pause 30 line hop overs 60 mountain climbers 1 round: 15 deadlifts 45/35lb 1:00 front rack hold 5 caterpillars B. (Every minute for 6:00) 0:00-2:00: 5 power cleans 135/95lb 30 single unders 2:00-4:00: 5 hang power power cleans For remainder: handstand hold 4:00-6:00: 40 second max: cal bike (legs only) C. (24:00 clock) Minute 1: 1 power clean + 1 below knee hang power clean + 1 above knee hang power clean Minute 2: 60 double un

A. (For warm up) 15 weighted ankle rockers each side 15 leg swings each side 15 lateral leg swings each side 15 assisted Cossack squats each side 30 second chest/ shoulder stretch each side 30 alternating glute kick backs 30 second hollow hold 30 air squats B. (6:00 clock) Every 2:00: 10 back squats (from rack) 30 ab mat sit ups (135/95lb; 185/125; 225/155lb) C. (For Strength/ Technique) Back squat 3-3-2-2-1-1 D. “Partner” (12:00 clock) 0:00-6:00: As many rounds as possible o

A. (For warm up) 5 caterpillars 1:00 bike (legs only) 15 pike push ups 20 bumper ground to overhead 25/15lb 25 ring rows 30 second handstand hold B. “Back In Shape” (Teams of 4) (For time) 2 rounds: 42 pull ups 30 synchronized hang snatches 135/95lb 18 cal partner bike -then- 42-30-18 Chest to bar pull ups Wall facing handstand push up -then- 42 synchronized bar muscle ups 30 synchronized single arm devil press 95/65lb 18 wall walks C. Static stretches

A. (For warm up) 1:00 standing pigeon (box) each side 10 single leg reach down each side 20 box dips 20 reverse lunges 30 second handstand hold 30 split squats each side B. (6:00 cap) 9-12-15 Deadlift 225/155lb 45 second ring dip hold C. (For strength/ Technique) Deadlift 3-3-2-2-1-1 (Build by feel; pick load for strength) D. “Partner” (5 rounds for time) 10 deadlifts 315/225lb 20 synchronized hand release push ups E. Static stretches

A. (For warm up) 50’ leg sweeps 50’ high knees 50’ butt kicks 50’ bent over glute 25 backwards arm circles 25 alternating arm raises each side 25 knee push ups 25 v-ups B. “Turkey WOD ‘25” (Teams of 3) (For time) Buy in: 500m team run Partner 1 completes: 35 deficit handstand push ups 5.5/3.5” 42 line facing burpees Partner 2 completes: 100 box jump step down 24/20” Partner 3 completes: (4 rounds) 8 dbell hang snatches each side 70/50lb 10 toes to bar (After each workout is c

A. (For warm up) 9:00 clock: 0:00-3:00: 25 air squats 50 line hop overs For remainder: light row 3:00-6:00: 25 calf raise 100 single unders For remainder: light ski 6:00-9:00: 25 hang power cleans 45/35lb 150 mountain climbers B. (7:00 cap) 3 rounds: 8 front squats 135/95lb 4 shuttle runs (50’) C. “Partner” (For time) 21-15-9 Front squats 155/105lb (35) cal ski 18-15-12 Hang squat cleans (25) cal row 9-15-21 Power cleans (150) double unders (Split any way) D. Static stretches

A. (For warm up) 5:00 clock: Minute 1: max cal bike (legs only) Minute 2: 9 hang muscle snatch 45/35lb Minute 3: 12 behind neck push press Minute 4: 15 overhead squat Minute 5: 18 snatch deadlift B. (Every minute for 7:00) 1 snatch deadlift + 1 below knee snatch pull C. (16:00 clock) Every 2:00: 1 snatch pull + 3 above knee hang snatches (Pick load for strength) D. “Partner” (As many rounds as possible in 9:00) 12 snatches 165/115lb 24/20/17 cal bike E. Static stretches

A. (For warm up) 50’ high knee grab 25 med ball front squat 20/14lb 50’ butt kick grab 25 push press wall ball 50’ bent over glute 25 wall balls B. (5:00 cap) 21 handstand push ups 21 ring rows 15 front squats 95/65lb (from rack) 15 push press 9 strict pull ups 9 strict handstand push up C. (For strength/ Technique) Push press 3-3-2-2-1-1 (Build by feel; pick load for strength) D. (For time) 21 thrusters 95/65lb 42 pull ups 15 thrusters 15 burpee box jump 24/20” 9 thrusters 1

A. (For warm up) 21-15-9 Deadlifts 45/35lb Hang muscle cleans Push ups 100m run B. “Gas Tank” (Teams of 4) Part 1: (15:00 clock) 0:00-5:00: 24 synchronized power cleans 165/115lb 300m team run For remainder: max partner cal bike 5:00-10:00: 24 synchronized power cleans 300m team run For remainder: max partner meters row 10:00-15:00: 24 synchronized power cleans 300m team run For remainder: max partner meters ski Part 2: (15:00 clock) 0:00-5:00: 18 synchronized deadlifts 315/2

A. (For warm up) 6:00 clock: Minute 1: 10 med ball front squats + 20 med ball Russian twists 20/14lb Minute 2: 40 second max: box step up 24/20” B. (2 rounds) 15 front squats 135/95lb (from rack) 100 single unders C. (For strength/ Technique) Front squat    3-3-2-2-1-1 (Build by feel; pick load for strength) D. (For time) 100 double unders 20 box jump step down 24/20” 80 double unders 20 box jump step down 60 double unders 20 box jump step down 40 double unders E. Static stre

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 couch stretch each side 45 second lacrosse ball (Supra/infraspinatus) each side 45 second ring row hold 30 second bicep stretch each side 30 second reverse grip dead hang B. (9:00 cap) 200m row (leg technique) 20 assisted mini butterfly pull up circles 200m row (hinge technique) 15 mini butterfly pull up circles 200m row (technique of choice) 10 butterfly pull ups C. “Teams of 3” (As many rounds as possible in 21:00)

A. (For warm up) 10 single leg reach down each side 10 butt kick grab each side 1:00 light bike 1:00 thoracic stretch on box 10 cal ski 10 split squats each side B. (6:00 cap) 3 rounds: 20 handstand shoulder taps 10 reverse lunges 5 dbell hang snatches each side (50/35; 70/50; 80/55) C. “Partner” (For time) 60-50 Dbell over shoulder reverse lunges 90/60lb (40) cal bike 50-40 Dbell over shoulder reverse lunges (30) cal ski 40-30 Dbell over shoulder reverse lunges (20) dbell al

A. (For warm up) 6:00 clock: Minute 1: 3 caterpillars + 10 pike taps Minute 2 : 6 shuttles (50’) B. (3 sets) Max till failure: barbell bent over row (From below knee; pick load for strength) C. (16:00 clock) Every 2:00: 1 deadlift + 1 clean pull + 1 power clean + 1 push press (Pick load for strength) D. (5 rounds for time) 9 deficit handstand push ups 7/5.5” 12 line facing burpees E. Static stretches