12 30

WARMUP

2-3 rnds
8 Front Scales  R
8 Back Scales   R
10 Kb Press     R
         balance on L leg 

8 Front Scales  L
8 Back Scales   L
10 Kb Press     L
         balance on R leg   

BUYIN

12 min emom
1) Handstand Practice
        →   Piked HS
2) 1-3-5 (Strict) (Ring) Dips

WORKOUT

12-9-6 -- goal under 10 min
• Jumping CtB Pullups   x 2
• Pushups
50 Doubleunders →
        100 Singleunders

BONUS

2:00-4:00  Each
Lat Smash (ea/s)
 Pec Smash (ea/s)
 Calf Smash (ea/s)

12 26

WARMUP

250m Row
45 sec Squat Hold
30 sec Samson Stretch    (ea/s)
45 sec Squat Hold

30 sec Super Front Rack    (ea/s)
10 Goblet Squats
10 Glute Bridges
15 Banded Tricep Extensions
10 PVC Pass Throughs    slow

BUYIN

5 MIN j rope

WORKOUT

5 RNDS
   3 min AMRAP
3 Power Cleans   95/65
6 Push-ups
9 Air Squats

Rest 1:00

BONUS

2 RNDS
      2:00 Jog
2:00 Suprapatellar Smash & Floss   (ea/s)
      2:00 Jog
2:00 Lizard   (ea/s)

12 23

WARMUP

200m run
then 3 rnds
6 burpees
10 passthru
20 sec one-arm hang e/s
5 Handstand

then 3 rnds
30 sec Super Front Rack
8 Goblet Squats slow

BUYIN

18 min
Front Sq
5 sets of 5 
  Rest at least 2:00
     Building

WORKOUT

3 RNDS - Goal 250+
1:00 Wallball    20/14
    Rest 1:00
1:00 Bike or Row
    Rest 1:00
1:00 L-Sit Accumulate
    Rest 1:00

BONUS

3 Rounds For Quality
10 Diamond Pushups  →    To Box
AMRAP Banded Overhead Tricep Extensions
10 Supine Leg Raises
AMRAP Hollow Rock
        Rest as needed to

12 19

WARMUP

2-3 RNDS
    10 Db Press    L
   10-15m Waiters      L
10 Front Step Lunges     L
      10 Db Press   R
   10-15m Waiters      R
10 Front Step Lunges      R

BUYIN

 12 MIN
 Accumulate 5-7 Sets
5 OH Squats 

WORKOUT

5 RNDS  -  GOAL UNDER 7
 6 Thruster      95/65
10 Jumping CtB Pullup

BONUS

2:00 Row
2:00-4:00 Lat Smash  (ea/s)
2:00 Jog
2:00-4:00  Forearm Smash

12 18

WARMUP

7 minutes Smooth
Unbroken
3 Inch Worms
8 RDLs
8 Barbell Rows
8 Front Squats
8 Strict Press
10 Ski Jumps

BUYIN

2 RNDS
30 sec Row 
5 Burpee Box Jump Overs
6 Cal Airbike
20 Doubleunders

WORKOUT

5 min AMRAP  - Goal 200+
FOR CAL/REPS
Cal Row

Rest 5:00

5 min AMRAP
Burpee Box JUMP/Step Over 20/16

Rest 5:00

5 min AMRAP
10/7 Cal Airbike →
           Shuttle Run
20 Doubleunders →
           50 Singleunders

BONUS

3 RNDS
30 sec Russian Twist
10 Banded Hip
           Abduction (ea/s)
10 Bent Windshield 
                       Wipers
10 Kb Windmills  (ea/s)

12 17

WARMUP

20 sec Deadhang Hold    relaxed
6 Y-T-W
        x 2

30 sec Plank
10 Bent Over T-Spine Rotations
       x 2

15 Banded Tricep Extensions
10 Hammer Curls   LIGHT
      x 2

BUYIN

PULLUPS
Accumulate 4-6 Sets
 3-5 Pullups
Rest at least 2:00

THEN 
2 RNDS
8 Db Snatch 
4 Strict HSPU   

WORKOUT

12 MIN - GOAL rnd 16+

   2-4-6-8-10... 
Db Snatch      50/35
   1-2-3-4-5...
Piked HSPU

BONUS

2:00-4:00 of Each
Pigeon (ea/s)
Classic Tricep & Lat Stretch     (ea/s)
Banded Lateral Opener    (ea/s)

12 16

WARMUP

3-4 RNDS
30 sec Plate Hops
10 Supine Knee Raises
30 sec Jumping Squats
10 PVC Passthroughs
30 sec Bodybuilders
10 Bird-dogs

BUYIN

3 RNDS
6 Back Squats 
6 Strict TtB 
9 Air Squats 
9 Abmat Situps 

WORKOUT

21-15-9
Back Squat   135/95
Strict KtE

On 12:00 Mark 

42-30-18
Air Squat
Abmat Situp

BONUS

2:00-4:00   Each
   Cobra
   Seated Straddle
   Couch Stretch    (ea/s)

12 12

WARMUP

8 MIN
10-15m Side Shuffle  x 2
5 Inch Worms
10-15m Death March
10 Russian KbS Light
10-15m Walking Lunges

WORKOUT

3 RNDS
6 Deadlifts
6 Box Jumps
3 Deadlifts
3 Box Jumps

CORE BONUS

4 RNDS
8 Single-leg V-up alt.    (ea/s)
30 sec Flutter Kicks
10 Kb Deadbugs  (ea/s)
30 sec Hollow Rocks

12 11

WARMUP

3 RNDS
6 burpees
10 ring rows
10 wallball
10 tuck jumnp

BUYIN

12 MIN
Accumulate 5-7 Reps
5 Reps strict press

WORKOUT

ALTAP - goal under 15
40 TG-U      35/26
50 Front Step Lunge  w/Kb
40 Piked HSPU

BONUS

2:00-4:00 Each
Pigeon   (ea/s)
Classic Triceps & Lat Stretch   (ea/s)
Straddle
Banded Lateral Opener   (ea/s)

9 10

WARMUP

8 minute,  any order
15 Straight-arm Lat Pulldown
1:00 Airbike/Row
30 sec Planks
1:00 Airbike/Row
30 sec Samson Stretch (ea/s)

WORKOUT

4 Rnds, for reps+cals 
   goal 260+
1:00 Strict Pullups
    30 sec Rest
1:00 Rowing
    30 sec Rest
1:00 Abmat Situps
    30 sec Rest
1:00 Airbike or  Box Stepups
    30 sec Rest

BONUS

3 rnds
10 Clamshells    (ea/s)
30 sec Archbody Hold
10 Banded Hip  Adduction (ea/s)
30 sec Archbody Hold

12 9

 WARMUP

10 min
10m Bear Crawl
30 sec Super Front Rack
10m Crab Walk
30 sec Plate Hops
10m Duck Walk
10 Air Squats 2 sec pause at bottom

BUYIN

1k run

WORKOUT

8 rnds
8 Power Cleans 75/55
12 Front Step Lunges 75/55
25 Doubleunders  or
      50 Singleunders
1:00 Rest

BONUS

2:00-4:00  Each
Glute Smash & Floss   (ea/s)
Calf Smash   (ea/s)
Quad Smash & Floss  (ea/s)

12 5

WARMUP

3 RNDS
8 passthru
6 burpees
10 ringrow
1 min hang

BUYIN

any strength move

WORKOUT

altap
  800m Run
40 Russian KbS  53/35
  600m Run
30 Russian KbS
  400m Run
20 Russian KbS
  200m Run
10 Russian KbS

BONUS

4 Rounds  
 10 Pallof Press  (ea/s)

10 Supine Leg  Raises

20 sec Washing machine

12 4

WARMUP

3 RNDS
10 Scap Pullups
20 sec Deadhang
12 Air Squats
20 sec Squat Hold

3 RNDS
8 Box Pushups
15 Banded Tricep Extensions
1 MIN Plank
                               

BUYIN

Accumulate 5-7 Sets
3-5 (weighted)  Pullups
     or
3-5 Pronated Negatives

WORKOUT

CINDY
20 MIN amrap - Goal 12+
5 Pullups
10 Pushups
15 Air Squats

BONUS

   2:00 Jog
4:00 Seated Straddle
   2:00 Jog
2:00-3:00 Classic Tricep & Lat Stretch   (ea/s)
   2:00 Jog
2:00-3:00 Pigeon   (ea/s)

12 3

WARMUP

8 minutes Smooth w/just Barbell

8 Romanian Deadlifts

    50m Shuttle Run

8 Front Squats

    50m Shuttle Run

8 Press

    50m Shuttle Run

8 Thrusters

WORKOUT

10 minutes

         Accumulate

Thrusters

     10, 10, 10, 10

Rest 3:00

10 minutes

accumulate

Power Cleans

     10, 10, 10, 10

Rest 3:00

10 minutes

accumulate

4 x 12 sec Airbike/Row 

   For Max Wattage

BONUS

2 RNDS

2:00 Airbike

2:00-4:00 Calf Smash    (ea/s)

2:00 Airbike

2:00-4:00 Pec Smash     (ea/s) 

12 2

WARMUP

2-3 rnds
10 PVC Passthroughs
10 Front to Back Lunges (ea/s)
10 Scap Pushups
10 Banded Face Pulls

BUYIN

3 rnds
10 BtN Press
5 Wall Squats

then

12 min
5-7 Sets
5 OH Squats 

WORKOUT

ALTAP - goal under 10

50/40 Cal Row
100 Doubleunders
     or  250 singles
30 Burpee kn to elb

BONUS

3 Rounds  - For Quality
10 Single-leg Glute Bridge   (ea/s)
10 Half Turkish Getups   (ea/s)
10 Tuckups