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Compete Every 1:30 x 6 2 Push Press + 1 Jerk Begin at 55% of clean and increase load Perform Every 1:30 x 6 3 Push Press build to a tough set Fitness Every 1:30 x 6 3 Strict Press all sets should be tough Run 400 20 Alt DB snatch@50/35 Run 400 20 Alt DB hang clean and jerks Run 400 20 Alt Devils press Sub 500 row or 30/20 cal bike Run 400 20 Alt DB snatch Run 400 20 Alt DB hang clean and jerks Run 400 20 Alt Devils press Sub 500 row or 30/20 cal bike Run 400 20 Alt DB snatch Run 400 20 Alt DB hang clean and jerks Run 400 20 Alt Devils press Sub 500 row or 30/20 cal bike ..read more

3 sets Tempo front squats x 4, at about 65-70% of clean 3 sec eccentric, 2 sec pause at bottom Choose one: A. Max strict pull-ups B. Cluster pull ups – 1.1.1.1.1.1 or 2.2.2.2.2, :10 rest between each single or double C. Banded pull-ups – 8-10 3 Sets Front foot elevated DB reverse lunge x 8 each leg Gorilla row x 16-20 alternating 3 sets Sled drag backwards 100’ tough weight 50’ alligator walk or low bear crawl If alligator walk is not tough add a push up at every seam on the rubber floor ..read more

Compete EMOM 7 3 Power cleans Begin @55% and increase load Perform EMOM 7 3 Power cleans Keep load moderate and focus on keeping technique each set Fitness EMOM 8(4 sets each side) Single leg deadlift x 8 Complete one set on one side on one min then the other side on the next min “Joe Exotic” AMRAP 15 100 Double Unders 50 RKBS@70/53 25 No Jump Burpees “Joe Exotic” AMRAP 15 100 Single Doubles 50 RKBS@53/35 25 No Jump Burpees “Joe Exotic” AMRAP 15 100 Single Unders 50 RKBS@35/25 25 No Jump Burpees ..read more

Bike 10 Min :40 Sec Easy :20 sec Strong + Rest 3 min + 10 Min 2 Turkish Get-ups 10 Hollow Rocks + Rest 3 min + Row 10 Min 150 Row Easy 150 Row Strong + Rest 3 min + 10 Min :60 Sec No Push-up Burpee :60 Sec Shuttle ..read more

EMOM 30 KBS Dips, HSPU, or Push-ups Row, Bike, or Ski Cals Choose a number you feel you can do consistently each round. Score is accumulated reps each round. You should have 3 scores ..read more

Compete 3 Sets 10 Tempo Double KB Squat, 3 sec eccentric, tough weight Rest :30 sec Max Strict Pull-ups Rest 2 min 3 Sets 8 DB Reverse Lunges each leg, hold DBs at sides, tough weight Rest :30 sec KB Gorilla Rows x 16-20 alternating, tough weight Rest 2 min 3 Sets Reverse Sled Drag 100′, tough weight Alligator walk 50′ Perform 3 Sets 10 Tempo Double KB Squat, 3 sec eccentric, tough weight Rest :30 sec Cluster pull-ups – 1.1.1.1.1.1 or 2.2.2.2.2.2 :10 sec rest between Rest 2 min 3 Sets 8 DB Reverse Lunges each leg, hold DBs at sides, tough weight Rest :30 sec KB Gorilla Rows x 16-20 alterna ..read more

Compete AMRAP 9 800 Run or row 1k or bike 1,5 20 Burpees Max Clean and Jerks in remaining time@185-205/115-125 Rest 5 min AMRAP 9 800 Run 20 Burpees Max Clean and Jerks in remaining time@155-185/105-115 Rest 5 min AMRAP 9 800 Run 20 Burpees Max Clean and Jerks in remaining time@135-155/95-105 Perform AMRAP 9 800 Run or row 1k or bike 1,5 20 Burpees Max Clean and Jerks in remaining time@135-155/95-105 Rest 5 min AMRAP 9 800 Run 20 Burpees Max Clean and Jerks in remaining time@115-135/80-95 Rest 5 min AMRAP 9 800 Run 20 Burpees Max Clean and Jerks in remaining time@95-105/65-85 Fitness AMR ..read more

Bike 10 min :45 Easy :15 Strong(not all out) 10 Min Farmers Carry 100 Meters 30 No Push-up Burpee Step-ups Row 10 min :30 Easy :30 Strong(not all out) 10 Min 4 Turkish Get-ups 10 Side plank rotations each side Rest 2 min between each 10 min section ..read more

4 Sets 8 SA SL KB Romanian Deadlifts 8 SA Tempo DB Rows 6-8 Tempo SA DB Push-Press Tempo is three second eccentric on each rep All sets should be tough + Every eight minutes x 3 Row 500 Run 400 Score is fastest round If you need a sub for run you may bike 30/21 cals ..read more