Snatches
10 sets
2 Power Snatches + 2 Overhead Squats
Work on the catch position and active shoulders during the OHS
Use the same weight for all sets
Rest 2-3:00 between sets
12:00 Alt. EMOM
Min. 1 – 4 Strict Pull-ups + 8 Ring Dips
Min. 2 – :30 Hollow Hold
Min. 3 – 10 Lateral Box Step ups
Teams of 2
AMRAP 9
13 KBS 53/35#
11 Box Jump Overs
9 Pull-ups
Partner 1 Complete full round
Partner 2 Row for Calories
Switch once each person finishes a full round.
Rounds and Reps are your score.
Sweat Class
15-12-9-6-3
KBS 53/35#
Box Jump Overs
Pull-ups
Rest :30 after each set
Rowing
3x 200m
Rest 2
AMRAP 15
8 Power Cleans 155/105#
12 Bar Facing Burpees
16 Wall Balls 20/14#
6 sets of
2 Push Press + 2 Push Jerk
Build weight over the 6 sets
It’s our 3 year Anniversary!
Teams of 3
70 Deadlift 165/115#
70 Pull-ups
200m Run
70 Toes to Bar
70 Sandbag Lunges
200m Run
70 Push-ups Bag on Back
70 Sandbag Squats
200m Run
70 Wall Balls 20/14#
70 Burpees over the Sandbag
200m Run
Each team has one sandbag. If it touches the ground your team earns 5 synchro burpees.
10:00 Alt. EMOM
Even: :30 Hollow Hold
Odd 15 Kip Swings
3 Rounds For Time:
15 Burpee Pull-ups
30 Sit-ups
400m Run
*If you need a band for pull-ups,
do all burpees and then all pull-ups.
3 Rounds
8 Power Cleans use 50% 1RM
2:00 Row
Rest 2:00
3 Rounds
10 Front Squats use 50% 1RM
200m Run
Rest 2:00
Sweat Class
For time complete the following in any order:
Run 1 mile
2 Rope climbs
Rest 2:00
Row 1600/1400 m
25 Push ups
Rest 2:00
Bike 50 calories
25 Russian kettlebell swings (53/35)
rest 2:00
Cash Out: 25 Ball Slams
Bench Press
Work up to a heavy single
Bench Press
4×10
65-70% of heavy single
Deadlift
4×4
80% of 1 RM
Teams of 2
For Time:
4 RFT
400m Run (together)
then share the reps
100 Double Unders
50 Wall Balls
25 Pull-ups
12 Box Jumps 30/24″
