1. Warm-up
3 Steady Rounds:
12 Pull Ups
12 Overhead Squats w/ light bar

2. Interval
3 Rounds:
AMRAP 5 Minutes
Row 1k/800m
Max D-Ball/Stone over shoulder in remaining time
Rest 2:00
(Choose a weight you can do over and over)

3. OLY
EMOM for 10 Minutes:
1 Misfit Snatch Complex @ 70%+ of 1RM
You can build throughout sets.

1. Warm-up
3 Steady Rounds:
15 Overhead Walking Lunge Steps 95/65lbs
10 Strict Pull Ups

2. Met-Con
AMRAP 10 Minutes:
10 Push Jerks 135/95lbs
20ft Handstand Walk
10 Kettlebell Swings 70/53lbs
20ft Handstand Walk

3. OLY
Squat Snatch – 3×5 @70%
Jog 800m for Rest between sets.

1. Warm-up
4 Steady Rounds:
:20 Nose and Toes Hold
20 Jumping Squats

2. Strength
Find a new 5RM Back Squat

3. Met-Con 

Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 Handstand Push-Ups
3 Cleans
6 Handstand Push-Ups
3 Cleans
9 Handstand Push-Ups
3 Cleans
12 Handstand Push-Ups
6 Cleans
15 Handstand Push-Ups
6 Cleans
18 Handstand Push-Ups
6 Cleans
21 Handstand Push-Ups
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

 

1. Warm-up
Floss Ankles/Calves before class
THEN
2 Steady Rounds:
15 DB Push Press
20 GHD Sit Ups
25 Calorie Row

2. Strength 

Push Jerk
5×5 @ 60%

4. Met-Con
AMRAP 20 Minutes
18/15 Calorie Row
15 Power Snatch 95/65lbs
12 Bar Facing Burpees

Open Gym Options

5. Interval 
4 Rounds:
AMRAP 3 Minutes
Ski 500m
Max Rep Bench Press 205/135lbs
Rest 2:00

6. Accessory
Sled Push Sprint-Light Weight
10x25m
Rest 1:00

Warm-up
5 Steady Rounds:
10 Handstand Shoulder Taps
Row 200m

1. Interval
4 Rounds
21 Double KB Russian Swing 53/35s
15 Burpee Box Jumps 24/20″
Rest :60

2. OLY
EMOM for 10 Minutes:
1 Misfit Clean Complex 70%+ of 1RM – Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
You can build throughout sets

3. Accessory
Accumulate 3:00 of Overhead Plate Holds 45/25lbs
7 Minute Cap

Warm up

Floss Hips before class
Then
3 Steady Rounds:
12 Back Extensions
12 Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con 
10 Rounds For Time:
10 Toes to Bar
15 Wallballs 20/14lbs

4. OLY
Power Snatch Singles @65%  – Drop and Reset.
5 Rounds for Total Max Reps:
:30 on
1:00 off

Warm up
200 rope turn
20 lunge steps with twist
20 knee hug
20 pvc good morning
pvc passthru
leg swing

1. run 1 mi for time

2. 3 rounds for time
500m row
rest 1min
40 air squat
30 abmat sit up
20 push up
10 pull up
rest 1min

1. Warm-up
Floss Shoulders before class
Then
3 Steady Rounds:
50ft HS Walk or 3 wall walks
16 Dumbbell Snatch (Light)

2. OLY
AMRAP 90 Seconds:
Power Snatches @80% of your 1RM

3. Met-Con
For Time:
30 Kipping HSPU (Open Standard)
30 Power Snatch 95/65lbs
60 Toes to Bar
30 Overhead Squats 95/65
30 Kipping HSPU

 

1. Warm-up

Floss Ankles before class
Then
3 Steady Rounds:
20 GHD Sit Ups
Row 20 Calories

2. Strength
Find your 5RM Back Squat

3. OLY
AMRAP 90 Seconds:
Power Cleans @80% of your 1RM

4. Met-Con
AMRAP 20 Minutes:
3 Rope Climbs
20 Kettlebell Swings 70/53lbs
3 Rope Climbs
20 Alternating Pistols