5 30

 WARMUP

3 RNDS

6 Burpees
8 passthru
6 handstands
rotator prehab

BUYIN

5 min double-under challenge
   (singles)

WORKOUT

15 12 9
• Thrusters   115/85  OR  95/65 .OR  65/45
• Bar facing Burpees
• CTB Pullups OR Jumping CTB . OR     Pullups

BONUS

Goals

interval rowing

stretch

test

5 29

WARMUP

10  Arm Circles (ea/way)
 10  Hip Circles (ea/way)
 10  Knee Circles (ea/way)
 10  Ankle Circles (ea/side-way)
 30s  Squat Hold

BUYIN

Testing

WORKOUT

 2k run

Then

17 minute AMRAP 

3 - 6 - 9 - 12 - etc 

• Hang Powerclean   95/65
        OR  75/55 
              OR    55/35
• Toes to bar 
       OR  Knees to Elbow
             OR   Hanging Knee Raises
• 50m shuttle run   (5 'Laps')

BONUS

GOALS

5 28

WARMUP

 Active Mobility
30s ea/s  Samson Stretch
30s  Walking Lunge
30s  Inchworms (in place)
30s  Scorpion Kick
30s High kicks

THEN

10  testing (first come first serve)

WORKOUT

30 min @    recovery pace        

1 min stations,  any order 

1) Row 

2) Low Box Step-up 

3) Single-unders

4) Front Leaning Rest

5) 100m Run

6) Bodybuilders

OR

For Time

3k  OR  4k  OR   5k Run

BONUS

            4 Rounds /Quality
10 (ea/s)  Single-leg Glute Bridge         
10  Alternating Db Hammer Curl
10  Db Kickbacks
10  Strict Knees-to-elbow

5 27 - MURPH

WORKOUT:

"MURPH"

1MILE RUN

100 chins
200 pushups
300 squats

1 MILE RUN

5 23

WARMUP

8 minutes
10 (ea/way-side) Leg Swings
10 (ea/s) One-arm Kbs Light   w/ 30s hold overhead hold
10 Single-leg Glute Bridges   w/ 1s hold at top 

then

2 Rounds
5 Jefferson Curls
30s Deadhang Hold

BUYIN

Any strength movement

WORKOUT

10 min AMRAP
20 One-arm Kbs 53/35
        OR  two arm
10 Goblet Squats
5 Strict Handstand Pushup
        OR  10 Pike Pushup

REST, THEN

2 RNDS     90 sec
1) Wall Squat    3121
2) Seated Straddle
3) Pigeon (ea/s)
       

BONUS

50  Ring Mountain Climbers
3:00  Arch Body Hold

5 22

WARMUP

400M run/row

3 rnds

5 burpees

8 passthru

6 handstands

8 turkish getups

1000m run

BUYIN

LM test

WORKOUT

 10 min EMOM
5 Strict Press

   then

10 min EMOM .alt
1) 30-40 sec  PVC Pipe OH squat
2) 30s-40 sec  Hold bottom of Squat

BONUS

Stretching

5 21

WARMUP

2 rnds       30s  each:
Plate Hops  - 45lb Plate
Glute Bridges  (not ‘hold’)
Kettlebell Swing (‘snappy’ hips)
Vertical Jumps (reset, shoot for 3 good jumps)

BUYIN

Tabata 8s
abmats
superman hold (or on GHD)

WORKOUT

4 RNDS   goal 15 or under
400m Run
15 Box Jump overs,  24/20 OR  20/16
21 Wallballs,  20/14 OR 14/10

BONUS

    3:00 Calf Smash           R

1:30 Classic Calf Stretch  R

     3:00 Calf Smash          L

1:30 Classic Calf Stretch  L

5 20

WARMUP

2 rnds
4 burpees
30 sec jumprope or d-u practice
6 turkish getups
rotator prehab
6 samson stretch
6 passthru
6 pushups

BUYIN

testing

5 min jrope challenge

WORKOUT

6 Rnds, every 90s 

6-10 Pullups
   OR Negatives, pro- or sup-inated

   1 min rest, then
 
8 Min AMRAP
2,4,6,8, Etc

• Burpee Over Bar
• Power-Clean   115/85 OR  95/65 OR  65/45
 
    OR
• Bodybuilder
• Hang Power-Clean 65/45

BONUS

2 rnds

2:00  (ea) back and ham stretch
    2:00 light thrusters
2:00  (ea/s) Banded Lateral Opener
    2:00 light thrusters

5 16

WARMUP

30s  (ea/s)   Arm Circles
30s  (ea/s)   Samson Stretch
30s  (ea/way)   Hip Circles
1:00  Standing Straddle
6 passthru

2 RNDS
Jumping jacks   x 15
Flutter kicks (4 Count)   x 10
Pushups   x 10
Situps   x 15
Arch body pulse   x 15

BUYIN

dble-under practice
handstand practice

WORKOUT

3 RNDS - 1 min per movement
• Thrusters   45/35
    OR  Db Thrusters  20/15
• Situps
• Box Jumps   24/20
    OR  Box Step-ups 20/16

• Strict Pullups

    OR Tough Ring Rows

• Burpees

    OR Bodybuilders
• Rest

BONUS

Test

Goals

OR

3:00  (ea/s)   Pec Smash
3:00  (ea/s)   Rotator Cuff Smash & Floss
3:00  (ea/s)   Forearm Smash

5 15

WARMUP

2 rnds
4 burpees
100m run
4 turkish getups
rotator prehab
30 sec deadhang

then

  30 sec Classic Tricep & Lat Stretch (ea/s)
30 sec Banded Lateral Opener (ea/s)

BUYIN

10 MIN EMOM

???  Ring Dips

 OR  4 Bench Dips    +
               Ring hold to 40 sec

OR   4 Box Pushups   +
             ring hold to 30 sec

WORKOUT

8 min
30 Double-unders
     OR 50 sinlgles

6 Toes to Bar
    OR 6 Kn elb
        OR . 10 kn rais

BONUS

2k run

OR

3 rnds
10   Zottman Curl
10   Scap Pullups  SLOW
10   Cuban Press (light)
     
then
2:00 Calf Smash

5 14

WARMUP

2 rnds, 30s of each
Glute Bridge hold
Superman hold
Hollow Hold
F-L-R (Plank) hold

then
3 rnds
10 Russian Kbs Sw each set heavier
        (glutes!!!)
10 Air Squats
 

BUYIN

10 min EMOM
kb sw

OR

strength:
Deadlifts

WORKOUT

AMRAP in 8: 1-2-3-etc ...

•  Deadlift 185/135
   OR .  155/115
        OR . 95/65
• R One-arm Kb Press  53/35
    OR  35/26
        OR .  26/18
• Jumping Squat over Bar    x 2
• L One-arm Kb Press

BONUS

2:00   Run/Row/@ 70%
   3:00   (ea/s) Couch Stretch
2:00   (ea/s) Airbike/Row/Ski @ 70%
   2:00   Banded Overhead Distraction
2:00   Run /Row @ 70%
   3:00   (ea/s) Glute Smash & Floss

5 13

WARMUP

3 rnds

6 burpees

10 sq
8 passthru
rotator prehab

BUYIN

10 min EMOM
16-24 KB Swings . 53/35

WORKOUT

3 rnds
400m run
20 pushups
30 sec wall sit
20 ring rows
30 sec deadhang hold

BONUS

Goals
testing

5 9

WARMUP

6 rnds
10 PVC Pipe Passthroughs
3 R & L Kb Press to Windmill
5 Tuckups

 BUYIN

12 minutes
1) 4 Turkish Getups .  (2 ea/s) 
                build  weight each set
    2) 1:00 Spiderman Crawl

3) 4 Turkish Getups 
    4) 1:00 Table Rocks

5) 4 Turkish Getups  
   6)  1:00 Handstand Walk/ Practice
               OR .  1:00 Bear Crawl

7) 4 Turkish Getups 
   8) 1:00 Table Rocks

WORKOUT

alternate movements - 12 MIN CAP

20-18-16-14-12-10-8-6-4-2
     • Wallballs   20/14 . or lighter

           and

10-9-8-7-6-5-4-3-2-1
     • Toes to Bar .
           OR knees . OR raise

BONUS

4 Rnd

2:00  Row
5 Wall Squats 2221
5 Jefferson Curls

5 8

 WARMUP

Run
30s very easy
30s easy
30s moderate
30s moderate-hard

Olympic Wall Squat - 2:00

Squat Endurance  2 RNDS
8 Kang Squats
15 ea/s  Banded Side-KICK
10 Air Squats 2201

BUYIN

10 min EMOM alt.

1) 40s Air Squats
2) 20s ea/s Split Squat
    (Start on different leg every time)

 WORKOUT

14 min AMRAP (one KB)
14 KB STOH  53/35  R
    OR 16 @ 35/26  

          OR 12 @ 26/18   

50m Waiter Walk        R

8 KB OH Squat          R
    OR 10 KB Front Rack Sq

          OR  8 KB FR Sq

200m Run

14 KB STOH              L
    OR 16 same OR 12 same
50m Waiters Walk      L
8 KB OH Squat          L
  OR 10 same OR 8 same
200m Run

BONUS

Lower Body Mobility 
Glute Smash & Floss: 2:00 ea/s
Hip External Rotation w/ Flexion: 3:00 ea/s
Ham Smash & Floss: 2:00 ea/s

5 7

WARMUP

400m run

then 3 rnds
4 turkish getups
8 ring rows
1 min wallsit
1 min plank

BUYIN

One TEST
JUDGED

WORKOUT

Tabata 8s

1)  Abmat Situps
2)  Burpee
3)  Deadhang Hold
4)  Box Jumps    24/20  [Goal 350]
        OR 20/16  [Goal 300] . OR .  Box Step-Ups

BONUS

Goals
Test

5 6

 WARMUP

400M RUN

then

3 rnds
7 burpees
9 ring rows
11 turkish getups

SKILL

5 each, 3 rnds -- with light bar:

Jump +   Shrug
High Pull
Muscle Clean
Jump +   Drop (PVC in front rack)
Hang Power Clean

WORKOUT 

3 RNDS - 'NASTY GIRLS'

50 Air Squat
   OR 30 sq
8 Pullups
   OR Ring rows
8 Ring Dips
   OR slap pushups • OR box pushups
10 Hang power Cleans  115/85
   OR 95/65  •  OR 65/45

BONUS

Upper body stretches  -
lats, ribs, shoulders

TEST

goals

5 2

WARMUP

 8 min -- LIGHT  KB
5 DB/KB Press         R
     20s Waiter Hold  R
5 DB/KB Press         L
      20s Waiter Hold L
100M run
 5 ea/s  Windmills w/ DB or KB

SKILL

10 MIN EMOM - alt
40 sec handstand OR Pike pushup
20 Sec turkish getup (repeat number)

WORKOUT 

3  6  9  12  15 . (goal under 6:45 / 5)

• CTB Pullups .
         OR  (Kipping) Pullups
                  OR  Tough Ring Rows

• GHD Situps . 
          OR Anchored Situps  w/ Medball 14/10
                   OR   Anchored Situps

BONUS

rotator prehab
GOALS

5 1

WARMUP

200m Run
1 MIN Bottom Squat Hold
20 (ea/s)   DB Press (light)  ...

 then

2 rnds
10 (ea/s) Banded Side-walks
20 Walking Lunges
30 Air Squats  - 1 sec Pause at bottom

STRENGTH

10 min EMOM -  alt
A)  30 sec  Goblet Squat
B)  30 sec  Reverse Step Lunges

WORKOUT

3 RNDS
14 Pistols
    OR  pistols on box
          OR  16  lunges
10 STOH   115/85  (shoulder to OH)
            OR  95/65
               OR  45/35
400m Run

BONUS

2 rnds
Shoulder Shear - 1 min ea/s
Couch Stretch - 1 min ea/s
Straddle Stretch - 2 min
Pigeon Stretch - 2 min  ea/s