1. Warm-up
Floss Shoulders
Then
5 Steady Rounds:
10 Handstand Shoulder Taps
Row 200m

2. Extra
Bench Press 6×5 @80% 1RM

3. Strength
Deadlift
12-12-12
2. Met-Con
3 Rounds For Time:
15 Dumbbell Clean and Jerk 50/35lbs each hand
Run 200m

4. Interval
5 Rounds:
Max Muscle Ups in 60 seconds
Rest 60 Seconds
Max Squat Snatch 135/95lbs in 60 seconds
Rest 60 seconds

1. Warm-up
Floss Hips
3 Steady Rounds:
12 Back Extensions
12 Goblet Pause Squats

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

3. OLY 
Power Clean Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

4. Met-Con 
AMRAP 10 Minutes
50 Double Unders
10 Push Jerk 205/145lbs
10 Bar Muscle Ups

1. Warm-up
2 Steady Rounds:
15 Box Jumps
15 Overhead Walking Lunge Steps 95/65lbs

2. Strength
1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat

3. WOD
For Time:
50 Chest to Bar Pull Ups
50 Thrusters 75/55lbs
50/30 Calorie Bike

1. Warm-up
3 Steady Rounds:
6 Strict Pull Ups
12 GHD SIt Ups
Row 18 Calories

2. Strength
5RM Back Squat

3. WOD
3 Rounds:
Run 400m
15 Bar Facing Burpee
30 Dumbbell Snatch 50/35lbs

——–Optional——–

4. Interval 
Every :90 Until Failure
5/4 Bar Muscle Ups
5 Shoulder to Overhead 185/135lbs
Add 10/5lbs each round.

1. Warm-up
2 Steady Rounds
1k Row
30 Alternating Jumping Lunges

2. Strength
1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

3. WOD
AMRAP 10 Minutes:
15 Calories on Rower
15 Handstand Push-Ups (Open Standard)
15 Hang Power Snatch 95/65lbs

1. Warm-up
3 Steady Rounds:
12 Kettlebell Swings
Run 100m
:30 Goblet Squat Hold

2. Strength
1RM Front Squat

3. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 20/14lbs
12 Toes to Bar
Max Rep Dumbbell Snatch
Rest :60
Score is total DB Snatch.

1. Warm-up
Steady Through
30 Banded Glute Activation
800 Row
30 Push Press

2. Strength
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)

3. Interval
Every 3 Minutes until failure
Row 20/15 Calories 17/12
12 Thrusters 115/85lbs 95/65lbs  75/55lbs
2 Pull Ups
Rest remainder.
Increase Pull Up reps by 2

1. Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike
10 Hip Extensions

2. Strength
3RM Back Squat

3. Met-Con
AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.

4. For Time
30/18 Calorie Row
15/12 Muscle Ups
20/12 Calorie Row
12/9 Muscle Ups
10/6 Calorie Row
9/6 Muscle Ups

1. Warm-up
3 Steady Rounds:
12 Jumping Lunges
8 Light Snatch Balance
4 Bar Muscle Ups / Pull up

2. Strength
Back Squat
3×2 As heavy as possible.

3. Oly
Snatch
5×1 @ 90%+

4. Interval 
4 Rounds:
12 Front Squats 205/145lbs
15 Toes to Bar
18 Kettlebell Snatch 70/53lbs
(9 each arm.)
Rest :60

——–Optional——–

5. Bitch Work
5 Rounds:
Bike 30/18 Calories
Rest 3:00

6. Accessory
Sled Facing Backward Drag
Heavy AF
50′ x 5
Rest as needed.

1. Warm-up
3 Steady Rounds:
10 Deadlifts 135/95lbs
Run 400m

2. Met-Con
AMRAP 10:00
12/8 Calorie Row
9 Sumo DLHP 115/75lbs
6 Muscle Ups or Pull ups

3. Interval
3 Rounds:
12 Dumbbell Overhead Walking Lunge Steps 70/50lbs
15 Box Jumps 24/20″
18 Deadlifts 225/155lbs
Rest :60

——–Optional——-

4. Bitch Work 
5 Rounds:
Row 200m
30′ Backward Handstand Walk
Row 200m
30′ Forward Handstand Walk
Rest :60

5 Rounds:
200′ Farmer’s Carry
160/110lbs each hand
Rest as needed

6. Accessory
Single Arm Dumbbell Overhead Squat Bottom Position Hold
Press and hold a single DB Overhead for 5 seconds, then switch sides. Accumulate 2:00 of DB Overhead Hold while in the bottom of a Squat.