Workout
Teams of 2
400 Double Unders
200 Wall Balls 
150 Toes to Bar
100 Handstand Push-Ups
50 Bar Muscle-Ups

alternate every 60 seconds

​Warmup
2 rounds
10 scap pull ups
5 hang power cleans + 5 jerks
5 snatches + 5 overhead squats 
30 double unders or 30 singles 


S&S
12 min emom
1 12 pull ups
2 10 kb swings
3 12/9 cal bike
4 10 db thrusters


Workout
From 0:00 to 10:00 - FOR TIME COMPLETE:
Run 200m
15 HANG POWER CLEAN & JERKS
90 DOUBLE UNDERS
15 HANG POWER CLEAN & JERKS
Run 200m
REST remainder of 10 minutes

AT 10:00 TO 20:00 - FOR TIME COMPLETE:
Run 20OM
15 OVERHEAD SQUATS
90 DOUBLE UNDERS
15 OVERHEAD SQUATS
Run 200M

WEIGHT 40kg/25kg

​Warmup 
2 rounds
10 push up stance shoulder taps
10 empty bar strict presses
10 wall ball thrusters
10 box step ups


S&S
Bar muscle up and Ring muscle up skill work

*if advanced do:
3 sets x max unbroken reps
Rest 2 min between rounds on your own time


Workout
50 40 30 20 10
Wall balls
30 25 20 15 10 
Box jumps

​Warm up
3 rounds
10 box step ups
10 empty bar thrusters
10 hip opener lunges
5 scap pull ups + 5 normal pull ups 


Workout
Teams of 2
AMRAP 35 
Buy in:
1000m row (while one partner rows the other deadhangs) 

Into time remaining:
20 box step ups with bar(40/25)
30 C2B
20 box step ups
30 burpees
20 box step ups 
30 thrusters

​Warm up
100 singles or double under practice 
3 rounds
10 dyn squat stretches
10 sec calf stretch 
10 back squats 
 Burgener snatch warmup w coach


S&S 
5 10 15 
Back squats 60-65% of 1rm
20 25 30
Jumping lunges 


Workout
Every 3min x 6 (18min )
50 double unders(65 singles)
8 burpee over bar
1 snatch(increase in weight)

Warm up 
Emom 8:
1 15 jumping squats
2 20 seconds pigeon stretch
3 5 deadlifts + 5 cleans + 5 jerks
4 20 sec calf stretch per leg 


S&S 
4min on 1 min off x 4 
200m run
10 burpees 
200m run 
In time remaining max clean and jerks 60/40


Workout 
30 20 10 
Deadlifts(80/55)
Toes 2 bar

Warm Up:
Do own warm up

WoD: Teams of 2 
1600m Run (400m Shuttles) 
5 Rounds 
28 Burpees 
14 Power Cleans (60/40)(S: 50/35)(adv. 80/55)
20 C2B (scale: pull up, Band PU, Jump PU, Ring Row)
10 Thrusters (same weight)

Warm up:
​200m Run 
3 Rounds 
5 Inchworms 
10 strict presses 
10 box step ups 
10 Supermans 


S&S: 16 min EMOM 
1; 15/12 Cal Row 
2; 4-6 Wall Walks
3; 10/8 Cal BIKE
4; 14 KB Swings 


WoD: 6 Rounds 
15 Box jump overs (step down) 
12 HSPU
9 SDHP (40/25)

Warm up: 400m Run 
3 Rounds 
10 Dynamic Squat stretches 
10 PVC lat stretches 
10 sec adductor stretch 
5 front squats (EB)


S&S: Tabata the following 
4 min side Plank (2 min Left; 2 min Right)
1 min Transition 
4 min Wall sit 
1 min Transition 
4 min Hollow rock 


WoD: Open 18.2 (Modified)
In 18 min Complete:
1 - 10 
Front squat (50/35)
Over bar burpees 
*in Time remaining Find 1RM Clean (squat or power)

Warm up:
​15/12 Calories 
2 Rounds 
10 Good mornings 
5 Scap pull ups + 5 S pull ups 
10 Samson Lunges 
5 Power cleans 
5 Power snatches 


S&S: Bring Sally up 
Back squat (EB) (Scaled air squat)


WoD: 30 min AMRAP 
400m Run (200m Shuttles) 
20 Power cleans (60/40)
30 Toes 2 Bar 
400m Run (200m Shuttles) 
20 Power Snatches (same weight)
6 Rope Climbs