60-50-40-30-20 Calorie Row

20 Hang Squat Cleans (155/105)

4 Rounds

100m Farmers Carry

10 Double DB RDL’s (50/35)

1,000m Run

50 Sit-ups, 25 Push-ups

800m Run

40 Sit-ups, 20 Push-ups

600m Run

30 sit-ups, 15 push-ups

400m Run

20 sit-ups, 10 Push-ups

200m Run

10 sit-ups, 5 Push-ups

35 minute time cap

1 BMU or Strict Pull-up

2 Pistols or DB Snatch’s

3 Hang Cleans

4 Push Jerks

5 Front Squats

6 Deadlifts

7 Burpees

8 T2B

9 Box Jumps

10 HSPU

11 Pull-ups

12 Devils Press

Barbell 115/85

DB 50/35

10-9-8-7-6-5-4-3-2-1 Floor Press

10 Double DB Front Rack Lunges

Barbell floor Press Body Weight

DB 50/35

5 Rounds:

3 machines

3 minutes on each machine

10 GHDS

Team of 3

30 HSPU

30 BJO

200m Run

into…

60 HSPU

60 BJO

400m Run

into….

90 HSPU

90 BJO

600m Run

Team of 3

AMRAP 20: ADV RX

20 T2B

20 Hang Cleans 135/95

200m Row

200m Run

AMRAP 20: RX

20 Knee Raises

20 Hang Cleans 95/65

200m Row

200m Run

Tag team and rotate however needed with one person working at a time in the order that the workout is written including the run.

5 Rounds

5 OHS 115/85

10 Calorie Row

15 Shuttle Runs (every 6 mats = 1 rep)

20 Sit-ups

This workout will need to be represented by a male and female in both RX and Scaled

AMRAP 10: ADV RX

6 DB Devil’s Squat Cleans 50/35

30 DU

AMRAP 10:RX

6 DB Devil’s Squat Cleans 35/20

60 Singles

Each class will use 4 scores: 1 male/1 female RX and 1 male/1 female Scaled. Score is Rounds and reps. At the end of the workout we will combine the male and female RX score and the male and female Scaled score to have 1 score for RX and 1 score for Scaled.