1. Warm-up
Steady 5 Minute AMRAP:
3 Tall Box Jumps
6 High Hang Power Cleans (Light)
9 Calories on Bike

2. OLY
“Power OLY Total”
Three attempts at a 1RM Power Snatch
Then
Three attempts at a 1RM Power Clean

3. Met-Con
3 Rounds for Time:
Run 800m
Row 2k

4. Accessory
For Time:
10-1
Kettlebell Swings 70/53
Strict 4/2″ Deficit HSPU
If 55 strict deficit HSPU is too many for one test, just use standard strict HSPU

Warm up
200 rope turn
2 laps
hi knees ➡️
butt kickers ⬅️
back twist
pvc
leg swing

A- Agility/Cone drills

B- 8 rounds
10 KB swings 53/44
1:00 elbow plank
rest 1min

C- Tabatha row
4:00 of 20sec max effort/10sec rest

Cash out
2x max effort hollow rock, rest 1min in
between

1. Warm-up
Steady 6 Minute AMRAP:
Run (not sprint) 100m
10 Banded Good Mornings
10 Wallballs 30/20lbs

2. OLY
Find your 1RM Push Press

3. Met-Con
5 Rounds For Time:
30 Wallballs 20/14lbs
20 Power Snatch 95/65lbs
10 Muscle Ups

4. Accessory
Sled Backwards drag and pull w/ 400 meter runs

1. Warm-up
3 Steady Rounds:
10 Calories on the Assault Bike
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING

2. OLY
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

3. Met-Con
For Time
Row 2,000 meters
120 Double Unders
60 CTB Pull Ups

4. Accessory
3 attempts at a max effort free-standing HS Hold
If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.

1. Warm-up
Smash / Roll calves
Floss ankles – Before Class
Then
3 Steady Rounds:
Row 250m
10 Inchworms to Push Ups
30 Double Unders

2. Strength
Find your 1RM Bench Press

3. Met-Con
AMRAP 7 Minutes:
30 Wallballs 20/14lbs
15 Chest to Bar Pull Ups

3. Bitch Work
For Time:
Row 600m/500m

1. Warm-up
3  Steady Rounds:
:30 second Plank Hold
10 Dumbbell Push Press
30 Double Unders

2. Strength
Find 1RM Strict Press

Find 1 RM Back Squat

3. Met-Con
3 Rounds For Time:
21 Calorie Row
21 Power Snatch 95/65lbs

After completing pieces 1-3, Please choose ONE of the following:

4a. Gymnastics Accessory
Find max time spent in nose and toes HS hold in one attempt with no breaking at the midline, or shoulder protraction.

4b. Strength Accessory
Find max set of strict HSPU in one attempt

Warm up

1. Warm-up
3 Steady Rounds:
10 Snatch Grip Deadlifts
15 GHD Sit Ups
20 Calorie Row

2. Strength
Find 1RM Low Hang Pause Snatch

3. Met-Con
AMRAP 10 Minutes:
9 Deadlifts 275/185lbs
12 Bar Facing Burpees
Run 200m

After completing pieces 1-3, Please choose ONE of the following:

4a. Gymnastics Accessory
Max time dead hang from pull-up bar in 40/25lbs vest

4b. Strength Accessory
Death by Strict Pull-Ups

1. Warm-up
5 mins rower
1:00 Couch Stretch/side
3 Slow Rounds
10 Good Mornings
10 Push Press

2. Strength
Back Squat 3×3 @ 75%

3. Met-Con
For Time:
30 Handstand Push Ups
15 Power Cleans 155/105lbs
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

After completing pieces 1-3, Please choose ONE of the following:

4a. Gymnastics Accessory
Max reps in 1 minute of Glute Ham Raises with 25/15lbs plate hugged to chest

4b. Strength Accessory
Max reps in 1 set of bodyweight OHS with full pause at the bottom and top