A. (For warm up) 2 rounds: 15 hollow rocks 15 PVC Frankenstein front squats 2 rounds: 12 tall med ball squat cleans 20/14lb 15 hanging kips B. (6:00 EMOM) 1 clean pull + 1 hang clean pull (Pick load for strength) C. (20:00 clock) Every 2:00: 7 hang squat cleans 135/95lb 14 toes to bar D. Static stretches

A. (For warm up) 40 jumping jacks 15 single leg reach down each side 40 running butt kicks 15 leg sweeps each side 400m jog B. “Nice Hamstrings” (Teams of 4) (For time) 60 synchronized deadlifts 225/155lb (any 2) 200 cal ski 60 synchronized deadlifts (any 2) 100 cal partner bike 60 synchronized deadlifts (any 2) 200 cal row C. (For extra) 1 mile run cool down D. Static stretches

A. (For warm up) 1:00 barbell tricep smash each side 30 second bicep/ chest stretch each side 1:00 foam roll calf each side 30 second lacrosse ball foot each side B. (2 rounds) 15 ring rows 20 second max: ski 25 second high plank C. (15:00 clock) 0:00-5:00: Ring dip control with negatives 5:00-10:00: false grip row transition drill 10:00-15:00: ring muscle up transitions D. (4 rounds for time) 9 ring muscle ups 60 double unders 30 dbell shoulder to overhead 50/35lb (switch ev

A. (For warm up) 40 running high knees 40 running butt kicks 30 bent over glute 30 leg sweeps 20 backwards arm circles 20 alternating arm raises each side 1:00 max: mountain climbers 1:00 max: hollow flutter kicks B. (3 rounds) 100m jog 12 push ups 14 push press wall balls 20/14lb 16 air squats C. “Teams of 3” (3 sets of 12:00 clock) 0:00-4:00: Max reps: bench press 60s/40s (Split any way) 4:00-8:00: Max reps: wall balls 20/14lb (Split any way) 8:00-12:00: Team 400m run For r

A. (For warm up) 1:00 light bike 20 Spider-Man lunges 30 assisted reverse lunges 10 single leg deadlift each side 35/25lb 20 glute bridge with pause 30 dbell hang snatches B. (6:00 EMOM) 1 snatch pull + 1 hang snatch pull (Pick load for strength) C. “Partner” (For time) 20-16-12-8-4 Dbell snatches 100/70lb Synchronized dbell facing burpee Synchronized dbell over shoulder reverse lunges D. Static stretches

A. (For warm up) 30 second calf stretch each side 20 box step ups 20” 1:00 plank 200m suit case carry 35/25lb 30 calf raises with dbell B. (3 rounds) 15/15 dbell single arm bent over row 70/50lb 45 second suit case hold 105/75lb each side C. (5 sets) 2:30 clock 2:30 rest 20 box jumps 24/20” 10 shuttle runs (50’) For remainder: max strict handstand push ups D. Static stretches

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grabs 1:00 wall sit squat 1:00 downward dog 1:00 reverse grip dead hang B. (3 rounds) 12 tall med ball squat cleans 20/14lb 15 second ski 18 ring rows C. (15:00 clock) Every 3:00: 5 front squats (from rack) 5 strict weighted pull ups (Pick load for strength) D. (For time) 60 dbell single arm front squats 50/35lb 40 dbell single arm hang squat cleans 20 bar muscle ups E. Static stretches

A. (For warm up) 1:00 thoracic stretch (box) 45 second: light ski 30 bumper ground to overhead 25/15lb -then- 2 rounds: 10 thoracic extensions 15 hollow rocks 20 second: light row B. “Who Hurt the Easter Bunny?” (Teams of 4) 5 rounds each for time: 15 hang power snatch 95/65lb 20 toes to bar 250m row While rounds are being completed team must complete: 40 cal ski each 400 push ups 40 sandbag carry 150/100lb (50’) Workout can be rotated and switched any way as long as everythi

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ leg sweep 50’ bent over glute -then- 3 rounds: 100m jog 12 dbell single arm upright row each side 35/25lb B. (9:00 clock) Every 1:30: 3 snatch pulls (Pick load for strength) C. (9:00 clock) Every 1:30: 3 clean pulls (Pick load for strength) D. (Not for time) 1 mile run E. Static stretches

A. (For warm up) 1:00 lacrosse ball foot each side 1:00 lacrosse ball delt each side 1:00 standing pigeon (box) 10 hip internal/ external rotation 10 glute bridge with pause 10 assisted air squats B. (8:00 clock) L work (rings, bar, parallettes, box): Holds Raises C. (30:00 EMOM) Minute 1: 10/7 cal bike + for remainder: max ab mat sit ups Minute 2: 20 kbell swings 53/35lb Minute 3: 30 air squats Minute 4: max burpee to bumper Minute 5: rest D. Static stretches

A. (For warm up) 30 second calf stretch each side 30 second max: calf raises 30 pike taps 30 line hop overs 300m row 30 second handstand hold B. (8:00 clock) Gymnastic work handstand Pull ups Double unders C. “Partner” (As many reps as possible in 35:00) 42 Pull ups 84 Double unders 42 synchronized forward lunges 36 Pull ups 84 Double unders 36 synchronized forward lunges    30 Pull ups 84 Double unders 30 synchronized forward lunges    24 Pull ups 84 Double unders 24 synchro

A. (For warm up) 1:00 butterfly stretch 10 cat camels 1:00 saddle with tricep 10 single leg reach down each side 1:00 PVC front rack stretch (standing on bar) B. (4:00 EMOM) 5 deadlifts 225/155lb 4 shuttle runs (50’) C. (15:00 clock) Establish 1RM: Deadlift D. (10 rounds for time) 6 deadlifts 135/95lb 8 hang power cleans 100m run E. Static stretches

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grab 20 leg sweeps 20 assisted close stance air squat 20 med ball front squats 20/14lb 20 Russian twists B. (2 rounds) 10 front squats 25 ab mat sit ups (95/65lb; 115/85lb) C. (15:00 clock) Establish 1RM: Front squat D. (16:00 AMRAP) 14 wall balls 20/14lb 12 hand release push ups 10 single arm devil press 70/50lb E. Static stretches

A. (For warm up) 1:00 hamstring stretch each side (box) 10 ankle rockers with pause each side (box) 20 box push ups 20 air squats 30 second light ski 30 second light row B. (3 rounds) 5/5 dbell single arm hang cleans 35/25lb 5/5 dbell single arm front squat C. “Quarter Version” (Teams of 4) (For time) 240 cal ski (split any) 160 synchronized dbell single arm hang squat cleans 50/35lb (any 2) 80 synchronized bar muscle ups (any 2) Split any way; Partition as needed D. Static s

A. (For warm up) 1:00 lacrosse ball foot each side 1:00 foam roll calf each side 20 PVC behind neck press 20 thoracic extensions (wall) 30 second wall sit 30 second single leg wall sit each side B. (3 rounds) 15 PVC overhead squat 20 calf raises off bumper 2” C. (30:00 clock) Every 3:00: 3 power snatches 60 double unders 9/6 cal bike (legs only) (Pick load for strength) D. Static stretches

A. (For warm up) 1:00 box pigeon each side 20 leg swings each side 1:00 ankle flexion each side 20 lateral leg swings each side 1:00 max: hollow rocks 20 hanging knee raises B. (For hypertrophy/ strength) 5 sets: Max reps until failure: Alternating bicep curls (Increase weight each set) Rep range: 8-25 each side C. (5 sets) 3:00 clock 1:00 rest 5 wall walks (10” line) 300m run For remainder: toes to rings D. (1 round) 2:00 each stretch: butterfly Straddle Pigeon (L) Pigeon (R

A. (For warm up) 30 high knees 30 butt kicks 20 backwards arm circles 20 alternating arm raises each side 1:00 overhead lat stretch each side 10 thoracic extensions (post) B. (2 rounds) 45 second max: box step up 20” 30 second PVC standing front rack stretch on babrell 15 air squats C. “Partner” (For time) 30-27-24-21-18-15-12-9-6-3 Thrusters 95/65lb Burpee box jump step down 24/20” (Split any way) D. Static stretches

A. (For warm up) 1:00 bike (legs only) 20 ring rows 1:00 light row 20 push ups 100m light jog 20 jumping ring dips B. (5 sets) 30 second max: cal bike 1:00 rest C. (24:00 EMOM) Minute 1: 10 strict pull ups Minute 2 : 12 strict ring dips Minute 3: max cal row Minute 4: rest D. Static stretches

A. (For warm up) 4 rounds: 5 wall slides 10 reverse lunges 20 second single arm high plank each side B. (3 rounds) 15 dbell leaning lateral raises each side 20 banded rear delt raises each side 250m ski (Pick load for strength) C. (10:00 clock) Wall facing handstand practice: wall walks Wall facing shoulder tap Wall walk step ups Wall facing HSPU D. (5 rounds for time) 8 strict handstand push ups 16 dbell hang snatches 50/35lb 32 dbell stationary lunges E. Static stretches

A. (For warm up) 20 calf raises 40 butt kicks 60 jump jacks 80 ring rows (split between team) 100m light row B. (8:00 clock) (Teams of 4) Each person finds 1RM: Weighted Strict pull up C. “Sweaty Bag” (Teams of 4) (For time) Partner 1, 2, 3 each completes: (2 rounds) 6 sandbag cleans 100/70lb 8 pull ups 10 box jump step down 24/20” (Team can work at the same time) While partner 4 completes: 500m row Team continues to rotate after every 2 rounds until person completes a 500m r

A. (For warm up) 1:00 PVC front rack stretch (box) 50’ walking lunges 30 Russian swings 53/35lb 10 shuttle runs (50’) B. (Every minute for 6:00) 6 power cleans 135/95lb 30 second hollow hold C. (30:00 clock) Every 3:00: 3 power cleans 6 burpees 12 toes to bar (Pick load for strength) D. Static stretches

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ high kicks 25 lateral leg swings each side 25 dbell strict press each side 15/10lb 250 hollow flutter kicks B. (7:00 cap) 3 rounds: 30 second ring dip hold 45 second goblet squat hold 35/26lb 60 second handstand hold C. (3 sets) 9:00 clock 1:00 rest 0:00-3:00: 200m run For remainder: max air squats 3:00-6:00: 200m run For remainder: max push ups 6:00-9:00: 200m run For remainder: max ab mat sit ups D. Static s

A. (For warm up) 20 high knees 20 butt kicks 20 leg sweeps 20 calf raises 20 thoracic extensions 20 wall slides B. (3 rounds) 45 second plank 30 second max: line hop overs 15 glute bridges C. “Partner” (For time) 3 rounds: 10 synchronized hang snatches 115/85lb 200 double unders 3 rounds: 10 synchronized dbell snatches 70/50lb 30 cal bike 3 rounds: 10 synchronized single arm devil press 100/70lb 400m ski D. Static stretches

A. (For warm up) 20 bent over glute 25 backwards arm circles 1:00 max: box step up 20” 25 alternating arm raises each side 20 assisted lunges B. (4:00 cap) 2 rounds: 6 push press (from rack) 18 reverse lunges (95/65lb; 115/85lb) C. (15:00 clock) Establish 1RM: Push press (from rack) D. (As many rounds as possible in 15:00) 3 strict press 135/95lb 18 dbell box step up 50/35lb; 24/20” 6 push press 18 dbell box step up 9 push jerk 18 dbell box step up E. Static stretches

A. (For warm up) 1:00 standing pigeon (box) each side 15 ankle rockers (box) each side 20 assisted air squats 1:00 PVC front rack stretch (standing barbell) 15 single leg reach down each side 20 air squats B. (4:00 clock) Minute 1: 10 strict press 45/35lb Minute 2: 15 ring rows Minute 3 : 20 deadlift Minute 4 : 25 med ball front squats 20/14lb C (10:00 clock) Bar muscle up practice: Banded lat pull over Banded chest to bar pull ups Turnovers Jumping muscle ups D. “Hammer’s

A. (For warm up) All dynamic stretches B. (2 rounds) 10 bumper plate ground to overhead 25/15lb 12 hanging knee raises 14 reverse lunges C. “Open Recovery 3” (Teams of 4) (As many rounds as possible in 30:00) Partner 1: 2 rounds: 10 double dbell ground to overhead 50s/35s 20 double dbell reverse lunges Partner 2: Max rope climbs Partner 3 & 4: 40 synchronized toes to bar Pairs switch after Partner 1 & 2 each complete both workouts. D. Static stretches

A. “Black Out Friday” Arrival: 5:00pm Standards/ Briefing: 5:20pm First heat: 6:00pm PLEASE WEAR BLACK TO PARTICIPATE B. “Open 26.3” (For time) 2 rounds: 12 burpee over bar 12 cleans 95/65lb 12 burpee over bar 12 thrusters 2 rounds: 12 burpee over bar 12 cleans 115/75lb 12 burpee over bar 12 thrusters 2 rounds: 12 burpee over bar 12 cleans 135/85lb 12 burpee over bar 12 thrusters Time cap: 16:00

A. (For warm up) 1:00 lacrosse ball football each side 1:00 lacrosse ball front delt each side 1:00 foam roll lat each side 1:00 foam roll calf each side 1:00 barbell tricep smash each side B. (2 rounds) 20 Patrick step ups each side 7” 15 banded rotator cuff press each side 1:00 pvc front rack box stretch C. (20:00 clock) Every 4:00: 300m run 15/11 cal bike D. (1 round) 2:00 each stretch: Butterfly Straddle Pigeon (left) Pigeon (right) 1:00 each stretch: Saddle Downward dog

A. (For warm up) 25 backwards arm circles 25 wall slides 25 thoracic extensions (wall) 15 ring rows 15 knee push ups 15 dbell single arm shoulder press each side 25/15lb B. (6:00 clock) Every 2:00: 9 shoulder to overhead (from rack) 12/8 cal bike (legs only) (95/66lb; 115/85lb; 135/95lb) C. “Partner” (20:00 running clock) Partner 1: 21 shoulder to overhead 155/105lb 21 cal row Partner 2: 18 shoulder to overhead 18 cal row Partner 1: 15 burpee pull ups 15 cal row Partner 2: 12

A. (For warm up) 30 second calf stretch each side 30 second max: calf raises 30 second max: line hop overs 10 single leg reach down each side 1:00 wall sit 1:00 low plank B. (10:00 cap) 18-15-12-9 Barbell calf raise 135/95lb (from rack) Cal ski C. (8:00 clock) Jump rope practice: double unders Crossovers D. (As many rounds as possible in 20:00) 100’ sand bag bear hug carry 150/100lb 20 box jump over step down 24/20” 30 Russian swings 70/53lb E. Static stretches

A. (For warm up) 50’ leg sweep 50’ high knees 50’ butt kicks 50’ bent over glute 50’ high kicks 5 caterpillars B. (Every minute for 5:00) 5 hang power cleans 45/35lb 100m run C. (5 rounds for time) 40 second handstand hold 3 power cleans 225/155lb 200m run D. (5 sets) 2:00 clock: 9 burpee to rings 15 strict push ups 21 v-ups For remainder: Max reps: power cleans 135/95lb 1:00 rest E. Static stretches

A. (For warm up) All dynamic stretches B. (5:00 clock) Minute 1: max air squats Minute 2: max v-ups Minute 3: max shuttles (50’) Minute 4: max push ups Minute 5: max handstand hold C. “Open Recovery 2" (Teams of 4) (As many rounds as possible in 8:00) 20 goblet squats 53/35lb 15 toes to bar 100m run max handstand push ups (Conga line style) (As many rounds as possible in 8:00) Max dbell bench 60s/40s (Split any way) (As many rounds as possible in 8:00) 20 goblet squats 53/35l

A. (For warm up) 1:00 banded overhead thoracic/ lat stretch each side 1:00 light bike 20 assisted reverse lunges 20 walking lunges 30 second hip flexor stretch each side 30 second dead hang B. “Open 26.2” (For time) 80’ dbell overhead walking lunge 20 dbell alternating snatches 50/35lb 20 pull ups 80’ dbell overhead walking lunge 20 dbell alternating snatches 50/35lb 20 chest to bar pull ups 80’ dbell overhead walking lunge 20 dbell alternating snatches 50/35lb 20 muscle ups

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 kbell Achilles/ calf smash each side 2:00 foam roll erectors 2:00 foam roll lats 30 second couch stretch each side 30 second partner PVC skin the cat stretch B. (3 rounds) 1:00 Goblet squat hold 15 glute bridge with pause 20 second bike C. (15:00 clock) Minute 1: 14/10 cal bike Minute 2: 14/10 cal row Minute 3: rest D. (1 round) 2:00 each: Butterfly Straddle Pigeon Dragon (left) Dragon (right)

A. (For warm up) 30 second bicep stretch each side 30 second lat stretch each side 30 second calf stretch each side 30 second hamstring stretch (box 30”) each side -then- 2 rounds: 10 box step up 20” 12 box dips 14 assisted reverse lunges B. (2 rounds) 40 second low plank 30 second light ski 20 calf raises 10 ring rows C. “Partner” (For time) 3 rounds: 15 bar muscle ups 140 double unders (Split any way) 3 rounds: 20 synchronized dbell hang snatches 50/35lb 100 reverse lunges

A. (For warm up) 50’ leg sweep 1:00 wall sit 15 single leg reach down each side -then- 3 rounds: 10 knee push ups 20 ab mat sit ups B. (Every minute for 4:00) 5 back squats 185/125lb 205/145lb 225/155lb 245/170lb C. (15:00 clock) Establish 1RM: Back squat D. (For time) 15-12-9 Deadlift 225/155lb (15) Line facing burpees 9-6-3 Deadlift 315/225lb (12) line facing burpees E. Static stretches

A. (For warm up) 1:00 PVC front rack box stretch 25 alternating arm raises each side 5 caterpillars 1:00 standing pigeon (box) each side 25 backwards arm circles 5 shuttle runs (50’) B. (4:00 clock) Minute 1 : 10 strict press 45/35lb Minute 2: 15 hang power cleans Minute 3 : 20 push press Minute 4: 25 second handstand hold (wall walk up) C (15:00 clock) Establish 1RM: Strict press D. (7 rounds for time) 7 hang power cleans 155/105lb 5 shoulder to overhead 3 wall walks (10”

A. (For warm up) 30 second bicep stretch each side 25 backwards arm circles 200m jog -then- 2 rounds: 100m row 15 rings rows 20 Russian swings B. (Every minute for 6 minutes) 7 bar muscle ups C. “Open Recovery” (Teams of 4) For time: Each pair completes 5 rounds of each workout: Partner 1 & 2 starts: 15 synchronized pull ups 20 kbell swings each 53/35lb (one person at a time) While partner 3 & 4 starts: 15 synchronized toes to bar 200m/150m row each (one person at a time) (Pa

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grab 20 butt kick grab 10 ankle rockers each side 10 toe squats 10 box step ups 20” 1:00 light bike B. “Open 26.1” (For time) 20 wall balls 20/14lb 18 box jump over 24/20” 30 wall balls 18 box jump over 40 wall balls 18 med ball box step over 66 wall balls 18 med ball box step over 40 wall balls 18 box jump over 30 wall balls 18 box jump over 20 wall balls C. Static stretches

A. (For warm up) 1:00 lacrosse ball foot each side 15 Spider-Man lunges each side with pause 2:00 barbell quad smash each side 15 hip internal/ external rotations each side 1:00 light bike B. (6 rounds) 3:00 cap: 10/7 cal bike 150m ski 200m run C. (1 round) 2:00 each stretch: Butterfly Straddle Straddle left Straddle right Frog Couch left Couch right

A. (For warm up) 30 high knees 30 butt kicks 20 high knee grab 20 high kicks 10 toe squats 10 ring rows -then- 2 rounds: 10 med ball front squats 20/14lb 10 push press 45/35lb 100m jog B. (6 sets) 1:30 clock: 1 clean deadlift + 1 clean pull + 2 hang clean pulls C. “Partner” (For time) 42 front squats 135/95lb 21 synchronized burpees 300m partner run 42 thrusters 18 synchronized burpee over bar 300m partner run 42 push press 15 synchronized burpee box jumps 24/20” 300m partner

A. (For warm up) 2 rounds: 8 single leg reach down 10 knee push ups 12 assisted reverse lunges -then- 2 rounds: 10 plate shoulder external rotation each side 20 second bike 50’ kbell bottoms up carry each side B. “Partner” (10 rounds) 6 shuttle runs (50’) suit case hold 100/70lb C. (As many rounds as possible in 21:00) 30 dbell reverse lunges 50/35lbs 21 strict push ups 12/ 8 cal bike D. Static stretches

A. (For warm up) 50’ leg sweep 40 second max: calf raises 30 second overhead lat stretch each side 20 thoracic extensions with pvc 10 PVC heaving balance B. (5:00 cap) 15 snatches 75/65lb 10 hang snatches Start of every minute: 10 hanging knee raises 20 single unders C. (6 sets) 1:30 clock: 1 snatch deadlift + 1 snatch pull + 2 hang snatch pull D. (7 sets) 2:00 on: 5 snatches + 5 hang snatches 115/85lb 10 toes to bar For remainder: max double unders 1:00 off : rest E. Static

A. (For warm up) 25 backwards arm circles 30 second bicep stretch each side 25 alternating arm raises each side 30 second dead hang 25 ring rows 30 second handstand hold B. (8:00 clock) 0:00-2:00: 12 clean & jerk 95/65lb 12 hanging kips 2:00-4:00: 10 clean & jerk 115/85lb 10 kipping half pull ups 4:00-6:00: 8 clean & jerk 135/95lb 8 kipping pull ups 6:00-8:00: 6 clean & jerk 155/105lb 6 strict pull ups C. “The Kitchen Sync” (Teams of 4) For time: 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3

A. (For warm up) 1:00 front rack box stretch 15 assisted close stance air squats 1:00 lacrosse ball supra/infraspinatus each side 25 heel elevated squats 1:00 kbell hip flexor smash each side B. (5 sets) Max reps till failure: Dbell alternating bicep curls 10 air squats (Pick load for strength/ hypertrophy) Rep range = 8-20 C. (30:00 clock) Minute 1 : 7 front squats 135/95lb (from rack) Minute 2 : 14/10 cal row Minute 3 : Rest D. Static stretches

A. (For warm up) 1:00 butterfly 30 high knees 15 leg swings each side 1:00 butt kick grab 30 calf raises 15 lateral leg swings each side B. (7:00 cap) 5 rounds: 7 hand release push ups 9 hollow ups -then- 300m jog C. “Teams of 3” (24:00 clock) 0:00-6:00: Max reps: dbell bench 60s/40s (Switch as much as needed) 6:00-12:00: Every 2:00: 200m team run 12:00-18:00: Max reps: GHD sit ups (Switch as much as needed) 18:00-24:00: Every 3:00: 400m team run D. Static stretches

A. (For warm up) 50’ high knees 50’ butt kicks 100m jog 50’ bent over glute 50’ leg sweep 100m jog B. (6:00 clock) Minute 1: 10 dbell hang snatches 70/50lb Minute 2: 200m row minute 3: 30 second handstand hold C. “Partner” (3 sets) 8:00 clock 2:00 rest 0:00-4:00: 9 wall walks (10” line) each 18 synchronized dbell hang snatches 50/35lb 36 cal bike 4:00-8:00: 18 deficit handstand push ups 3.5/2.75” each 27 synchronized box jump overs 24/20” 360m ski D. Static stretches

A. (For warm up) 2:00 foam roll erectors 1:00 foam roll lats each side 5 box pistols each side -then- (2 rounds) 30 second: cal bike (legs only) 20 ab mat sit ups B. (3 rounds) 15 split squats to ab mat each side 10 box step ups 20” 1:00 low plank C. (12:00 clock) Every 3:00: 12 Bulgarian split squats each side (Pick load for strength) D. (For time) 10-20-30-40 Dbell box step ups 50/35lb V-ups 5-6-7-8 Shuttle runs every round (50’) E. Static stretches

A. (For warm up) 1:00 saddle with tricep 20 glute kick backs 1:00 downward dog 15 single leg reach down each side 1:00 pigeon each side 10 ring rows B. (6:00 clock) Every 2:00: 6 deadlifts (overhand) 6 pull ups with negative First round: 135/95lb; 1-2 second negative Second round: 185/125lb; 2-3 second negative Third round: 225/155lb; 3-4 second negative C. (10:00 clock) Every 2:00: 3 deadlifts + 4 second negative (Pick load for strength) D. (As many rounds as possible in 15:

A. (For warm up) 30 high knees 30 butt kicks 20 bent over glute 20 toe squats 1:00 light row 1:00 light ski B. (5:00 cap) 9-6-3 Power cleans 135/95lb (12) med ball front squat C. “Heavyweights for Special Dates” (Teams of 4) Part 1: (For time) 12-10-8-6-4-2 Synchronized Power cleans 225/155lb (Partner 1 & 2 start first round; pairs switch every round) (10:00 cap) Part 2: (10 rounds) 10 synchronized hang power cleans 135/95lb 15 synchronized wall balls 20/14lb 200m run (Partne