For Time

For Time
50-40-30-20-10
Double Unders
25-20-15-10-5
Alternating DB Snatch
5-4-3-2-1
Strict Ring Muscle Ups

EMOM

6 Rounds (new round every 3:00)
10 Alternating DB Snatch (70-120/50-100)
14 Toes to Bar
18/14 Calorie Ski Erg

EMOM

2 Sets
21-15-9
Strict Handstand Push Up
9-7-5
Squat Snatch (185/125)
*New set every 10:00.

For Time

For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")

AMRAP

AMRAP 12 Minutes
100 Wallballs 20/14lbs
100 DB Snatch 50/35lbs
100' Single DB OH Walking Lunge 50/35lbs
50 Pistols

For Time

For Time
5 Rounds:
20 Dumbbell Snatch (70/50)
20 Burpee

EMOM

Every Minute on the Minute, for 20 mins, alternate between:
• 17 Wall Balls
• 15 Sumo Deadlift High Pulls
• 13 Power Snatch
• REST

For Time

For time:
- 20 bar-facing burpees
- 25 thrusters, 43/29 kg
- 20 overhead squats, 53/36 kg
- 5 deadlifts, 130/86 kg
- 50 pull-ups
- 25 dumbbell snatches, 22.5/15 kg
- 15 toes-to-bars
- 20 hang snatches, 43/29 kg

For Time

For time:
- 10 bar muscle-ups
- 5 clean & jerks, 102/70 kg
- Row, 500/400 m
- 36 alternating dumbbell snatches, 22.5/15 kg
- 25 burpee pull-ups
- 25 overhead squats, 43/29 kg

For Time

For time:
- 40 dumbbell power cleans, 22.5/15 kg
- 12 shoulder-to-overheads, 70/50 kg
- 10 muscle-ups
- 12 snatches, 53/36 kg
- 20 deadlifts, 102/70 kg
- 25 GHD sit-ups
- 40 back extensions
- 30 burpee pull-ups
- 20 power cleans, 61/43 kg

For Time

For time:
- BikeErg, 40/30 calories
- 50 toes-to-bars
- 10 hang power snatches, 61/43 kg
- 20 ring push-ups
- SkiErg, 1000/800 m
- 5 hang cleans, 102/70 kg
- 40 bar-facing burpees
- 20 pistols
- 30 burpee pull-ups
- 20 cleans, 61/43 kg

AMRAP

AMRAP 20 min:
- 3 muscle-ups
- 10 burpee box jump overs, 60/50 cm
- 25 push-ups
- 24 kettlebell snatches, 24/16 kg

For Time

For time:
- 40 overhead dumbbell lunges, 22.5/15 kg
- 20 thrusters, 53/36 kg
- 12 power snatches, 43/29 kg
- 10 hang power cleans, 70/50 kg
- 30 back squats, 80/55 kg
- 10 jerks, 70/50 kg
- 60 goblet squats, 24/16 kg
- 25 burpees
- 30 triple unders

For Time

For time:
- 20 back squats, 102/70 kg
- Handstand walk, 5m
- 12 dumbbell snatches, 22.5/15 kg
- 20 burpees
- 15 handstand push-ups
- 200 double unders
- 15 hang snatches, 43/29 kg
- 30 alternating kettlebell snatches, 32/24 kg
- 20 pull-ups
- Assault bike, 20/15 calories
- 20 lunges

AMRAP

AMRAP 27 min:
- 3 muscle-ups
- 20 kettlebell snatches, 24/16 kg

AMRAP

AMRAP 12 min
3-6-9-12-etc reps of:
- GHD sit-ups
- Power snatches, 53/35 kg

For Time

For time:
- Assault bike, 50/35 calories
- 10 power cleans, 70/50 kg
- 30 triple unders
- 10 cleans, 102/70 kg
- 12 power snatches, 43/29 kg
- 30 box jumps, 60/50 cm
- 150 double unders
- 10 hang snatches, 61/43 kg
- 10 clusters, 61/43 kg
- 50 knees-to-elbows
- Handstand walk, 10 m
- 20 kettlebell clean & jerks, 24/16 kg

For Time

For time:
- 30 kettlebell snatches, 32/24 kg
- 20 strict ring dips
- 15 handstand push-ups
- 25 GHD sit-ups
- 5 bar muscle-ups
- 50 bar-facing burpees
- 150 double unders
- 30 jumping pull-ups
- 30 dumbbell power cleans, 22.5/15 kg
- 10 power cleans, 70/50 kg

AMRAP

AMRAP 12 min
2-4-6-8-etc reps of:
- Muscle-ups
- Snatches, 43/29 kg

EMOM

EMOM 21 minutes:
- Min 1: run, 200 m
- Min 2: 3 cleans, 102/70 kg
- Min 3: 2 snatches, 70/50 kg

For Time

For time:
3 rounds
- 30 kettlebell swings, 32/24 kg
- 10 kettlebell snatches, 24/16 kg
- 20 knees-to-elbows
- 50 air squats

EMOM

EMOM 27 minutes:
- Min 1: 10 chest-to-bar pull-ups
- Min 2: 8 snatches, 43/29 kg
- Min 3: 12 pull-ups

For Time

For Time
6-12-18-12-6
- Wall-balls, 13.5/9 kg
- Kettlebell snatches, 24/16 kg

EMOM

EMOM 15 minutes:
- Min 1: 2 snatches, 70/50 kg
- Min 2: 15 burpees
- Min 3: 16 push-ups

EMOM

EMOM 15 minutes:
- Min 1: 8 snatches, 43/29 kg
- Min 2: 12 box jumps, 75/60 cm
- Min 3: 15 burpees

For Time

4 rounds for time of:
- 6 kettlebell snatches, 24/16 kg
- 6 deadlifts, 102/70 kg
- 1 clean, 102/70 kg

For Time

For time:
- 10 power cleans, 102/70 kg
- 25 back extensions
- 30 back squats, 80/55 kg
- 10 hang power snatches, 61/43 kg
- 100 deadlifts, 43/29 kg
- 6 muscle-ups
- 30 sumo deadlift high pulls, 43/29 kg
- 15 hang cleans, 61/43 kg

For Time

For time:
- 20 hang power snatches, 43/29 kg
- 5 deadlifts, 130/86 kg
- 5 power snatches, 70/50 kg
- Row, 750/600 m
- 30 dumbbell single-arm overhead squats, 22.5/15 kg

AMRAP

For 4 cycles:
AMRAP 3 min:
- 2 power cleans, 61/43 kg
- 4 deadlifts, 61/43 kg
- 6 kettlebell snatches, 24/16 kg

Rest 1 min between each cycle.
Restart the AMRAP after each cycle.

For Time

5 Rounds for time:
3 Rope Climbs
6 Snatch
12 Burpees

AMRAP

AMRAP 18 Minutes
1 Legless Rope Climbs
15 Heavy Double Unders
30 Alternating Hang DB Snatch 50/35lbs
15 Heavy Double Unders*

For Time

For Time
16/12 Calorie AAB
24 KB Snatch* 60/44lbs
16/12 Calorie AAB
24 KB Snatch 62/44lbs
16/12 Calorie AAB
24 KB Snatch 60/44lbs
16/12 Calorie AAB

EMOM

10 Sets (Every 2:30)
300m Run
3 Squat Snatch (205/145)

EMOM

EMOM 4 (Starts @0:00)
- 3 Muscle Snatches, Touch ‘n’ Go
EMOM 4 (Starts @4:00)
- 2 Muscle Snatch + 2 Power Snatch, Touch ‘n’ Go
Every 2:30 x 5 Sets (Starts @ 10:00)
- 5 Power Snatches

For Time

For time:
- 30 shoulder-to-overheads, 43/29 kg
- 30 sumo deadlift high pulls, 43/29 kg
- 3 hang snatches, 70/50 kg
- 25 strict ring dips
- 6 turkish get-ups
- 30 kettlebell clean & jerks, 24/16 kg
- 20 cleans, 61/43 kg
- 6 muscle-ups
- 3 hang power snatches, 70/50 kg
- Row, 40/30 calories
- SkiErg, 30/20 calories

For Time

For time:
- BikeErg, 20/15 calories
- 12 thrusters, 70/50 kg
- 8 jerks, 80/55 kg
- 30 abmat sit-ups
- 24 alternating dumbbell snatches, 22.5/15 kg
- 30 box jump overs, 75/60 cm
- 15 hang snatches, 43/29 kg
- 30 kettlebell snatches, 32/24 kg
- 15 deadlifts, 110/75 kg

For Time

For time:
- 30 abmat sit-ups
- 10 thrusters, 80/55 kg
- 15 hang power snatches, 43/29 kg
- 5 muscle-ups
- 25 deadlifts, 70/50 kg
- 15 strict handstand push-ups
- 20 kettlebell clean & jerks, 24/16 kg
- 30 chest-to-bar pull-ups
- 50 kettlebell swings, 24/16 kg
- 30 kettlebell thrusters, 24/16 kg

For Time

21-15-9 reps for time:
- D-Ball cleans, 36/22.5 kg
- Kettlebell swings, 24/16 kg
- Snatches, 43/29 kg

For Time

For time:
- 50 wall-balls, 13.5/9 kg
- 10 power snatches, 61/43 kg
- 20 power cleans, 53/36 kg
- 10 strict handstand push-ups
- 15 cleans, 70/50 kg

EMOM

EMOM 18 minutes:
- Min 1: 8 cleans, 61/43 kg
- Min 2: 8 snatches, 43/29 kg
- Min 3: 15 burpees

For Time

For Time
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
- Dumbbell snatches, 22.5/15 kg
- Push presses, 53/35 kg

EMOM

EMOM 15 minutes:
- Min 1: 8 snatches, 43/29 kg
- Min 2: row, 250/200 m
- Min 3: 14 wall-balls, 9/6 kg

AMRAP

AMRAP 12 min
3-6-9-12-etc reps of:
- Cleans, 61/43 kg
- Snatches, 43/29 kg

AMRAP

AMRAP 21 minutes:
- 20 wall-balls, 9/6 kg
- 16 dumbbell snatches, 22.5/15 kg
- 30 knees-to-elbows

For Time

For time:
- 15 power snatches, 43/29 kg
- 15 hang snatches, 43/29 kg
- 20 chest-to-bar pull-ups
- 40 kettlebell swings, 32/24 kg
- 20 overhead dumbbell lunges, 22.5/15 kg
- 30 thrusters, 43/29 kg
- 15 overhead squats, 61/43 kg

For Time

21-15-9 reps for time:
- Box jumps, 75/60 cm
- Dumbbell snatches, 22.5/15 kg

For Time

For Time
5 rounds
10 Back squats, 53/35 kg
10 Deadlifts, 53/35 kg
10 Dumbbell snatches, 22.5/15 kg
10 Kettlebell swings, 24/16 kg
10 Overhead squats, 43/29 kg

For Time

For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

AMRAP

AMRAP 25 Minutes
10 DB Snatch 70/50lbs
9 Chest to Bar Pull Ups
10 Calorie Ski
Rest 1:30