A. Every 90 seconds, for 3 total sets: 1 – Front Squat to box x 6 reps @ 21X1 (heavier than last week) 2 – Banded Side Step with KB Goblet Hold x 10-12 steps/each direction 3 – Standing Landmine Twist x 20 reps/alternating sides B. 2 sets of: Drop Lunge to Knee Lift w/ DB Farmer Carry x 8 reps/leg @ 20X1 *Standing on 45# plate Rest 30 seconds

A. 3 Giant sets of: 1 Segment Power Clean (pause below knee) 2 Hang Power Clean (below knee)  3 Front Squat  *Focus on on balance and position throughout.  Rest 60-90 seconds B. 3 sets of: Clean Pull x 4 reps @ 85-100% of 1-RM Rest 30 seconds Good Mornings x 6-8 reps @ 3011 Rest 90 seconds C. Every Minute, on the minute, for 12 minutes 1 – Bike x

With a partner… On a running clock: 0:00-10:00 50 Calorie Row  25 Close Grip Bench Press (115/70) 10:00-20:00 Partner Deadlift – Max set of 5 reps, performed together 20:00-30:00 40 Calorie Bike  20 Burpee to Target (6”) Only one athlete may move at a time, performing all reps of one movement before moving on to the next, partitioning the reps as necessary.  Score is total combined reps + Deadlift weight,

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: DB Split-stance Romanian Deadlift x 8-10 reps/leg @ 2121, rest 30 seconds between legs Rest 45 seconds DB Single-arm Overhead Reverse Lunge  x 6-7/side @ 21X1, rest 30 seconds between sides  Rest 45 sec Ring Support Hold x 15-25 seconds Rest 90 seconds B. In 15 minutes, complete as many rounds as possible of: Run

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Snatch – Establish a 1-RM for the day *Terminate session after 3 missed attempts at any single weight. B. In 15 minutes, complete as many rounds as possible of: Run 400 Meters 15 Overhead Squats (95/65#) 12 Toes to Bar

A. 3 sets of: BB Bent-over Row x 6-8 reps @ 1010 Rest 30 seconds DB Floor Press x 10-12 reps @ 31X1 Rest 90 seconds B. 2 sets: Renegade Rows x Max Reps in 60 seconds  Rest 2 minutes *Maintain STRICT form throughout. C. 3 rounds at 85% intensity: Single Pole Ski x 60 seconds Dual KB Rack/Farmer Carry x 100 Meters (switch positions at the 50m mark) Double-unders

“Never Forgotten” For time: 2001 Meter Run, Row, or Ski Directly into… 11 Deadlift (TOUGH) 11 Strict Toes to Bar 11 KB Single-arm Thruster/each arm 11 DB Step-up w/ Farmer’s Carry/each leg  11 DB Curl & Press 11 Pistol Negatives/each leg 11 DB Single-arm Snatch/each arm 11 DB Burpee  11 KB Goblet Curtsey Squat Directly into… 2001 Meter Run, Row, or Ski

“Never Forgotten” For time: 2001 Meter Run, Row, or Ski Directly into… 11 Deadlift (245/175) 11 Strict Toes to Bar 11 KB Single-arm Squat Clean Thruster/each arm 11 DB Step-up w/ Farmer’s Carry/each leg (50/35, 24/20”) 11 Shoulder to Overhead (135/85) 11 Pistols/each leg 11 DB Single-arm Snatch/each arm (50/35) 11 DB Burpee (50/35) 11 Rope Climb* Directly into… 2001 Meter Run, Row, or Ski *Partition Rope climbs throughout the

A. 3 sets: BB Push Press x 4-6 reps @ 2112 Rest 2+ minutes B. 3 sets of: Stationary Dips x 8-10 reps @ 20X1 Rest 30 seconds Ring Pull-ups x 8-10 reps @ 20X1 Rest 90 seconds C. 3 rounds for total time: Row 250 Meters 9 Hand Release Push-ups 12 KB Swing (Russian) 15 Jumping Pull-up 12 Rus KB Swing 9 Hand Release Push-ups Ski 250m Rest 2

A. 2 Push Jerk + 1 Split Jerk – 12 minutes to work up to a heavy, but submax complex B. Every minute, on the minute, for 3 total sets: 1 – Single-arm KB Push Press x 8 reps @ 30X1 (LA) 2 – Single-arm KB Push Press x 8 reps @ 30X1 (RA) 3 – Strict Chin-ups AMRAP x 3 rep sets* @ 2111 4 – Rest *For chin-ups,

A. Every 90 seconds, for 3 total sets: 1 – Front Squat to box x 5 reps @ 21X1 2 – Glute Bridge off Box x 20 reps @ 20X1 3 – Ring Body Saw x 8-10 reps @ 3030 B. 3-5 rounds, not for time: 10 Dual KB Suitcase Deadlift 12 Dual KB Rack Reverse Lunge Steps 14 Dual KB Swing Run 400 Meters  *Based off of energy levels

A. 3 sets of: Muscle Clean x 7-8 reps Rest 60-90 seconds B. 3 sets of: Clean Pull x 5 reps @ 75-90% of 1-RM (focus on balance, position, and speed) Rest 60-90 seconds C. 4-5 rounds, not for time: 7 Power Clean (no touch and go) 6 Front Squat 5 Box Jump (30/24”) Run 200m Rest 90 seconds *Start at a challenging weight and try to increase throughout all

With a partner… In 12 minutes, complete as many rounds as possible of: 30 Sumo Deadlift Highpull (75/55#) 30 Bench Press (135/85#) 100 Double-unders  Rest 4 minutes In 12 minutes, complete as many rounds as possible of: 25 Burpee Box Jump 25 Toes to Bar 50 Calorie Ski

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending giant sets, performing 8 reps of each movement – Keep on light side, starting with an empty BB on the first set and gradually increasing over the next 2 sets: Deadlift  Bent-over Row Strict Press Back Squat Good Morning Push Press Rest as needed B. Every 75 seconds, for 3 total sets: 1 – DB Contralateral

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending giant sets of: Muscle Snatch x 4 reps Snatch Press x 3 reps Snatch Balance x 2 reps *Heavier than last week. Rest 60-90 seconds B. 7 sets of: Snatch x 1 @ 90-95% of 1-RM Rest 2-3 minutes between sets. C. 30 Clean & Jerk* for time: *Start at 135/85#, and increase by 10 pounds

“Skyline” 4 rounds for time: 30/24 Calorie Bike  25 KB Swing (53/36#) 20 Wallball (20/14#) 100 Meter KB Rack/DB Farmer Carry (53/50,36/35#) Switch sides at 50 meters Run 800 Meters 45 minute time cap

A. 3 Giant sets of: Ski 250/200 Meters (@ 85-90%) 10 Strict Press + 5 Push Press (Make it TOUGH) 5 Bar Muscle-ups or 5 Strict C2B Pull-ups + 5  Stationary Dips (weighted if you can) Rest 90 seconds B. In 4 minutes, complete as many rounds as possible of: 8 Burpee  4 HSPU* (any style) *Sub HSPU with Piked Push-up or Negatives C. Every minute, on the minute, for

A. 4 sets of: Bench Press x 4-5 reps @ 20X1 Rest 45 seconds Deadlift x 4-5 Reps @ 21X1 Rest 90 seconds B. For time, complete sets of 21-15-9 of: Burpee DB Ground to Shoulder (Make it TOUGH) Toes to Pole

A. CFM Test #1  Bench Press 3-RM Rest until fully recovered, then: Deadlift  3-RM B. For time, complete sets of 21-15-9 of: Burpee Power Clean (135/95) Toes to Bar  

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending giant sets of: Muscle Snatch x 5 reps Snatch Press x 4 reps Snatch Balance x 3 reps B. 5 sets of: Snatch* x 1.1 @ 80-90% of 1-RM Rest 15 seconds between every attempt. Rest 2 minutes between sets. C. 3 rounds of: On a 4 minute clock… Bike x 30/24 Calories Power Clean &

Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: DB Single-arm/leg Deadlift* (assisted) x 8-10 reps/leg @ 2121, rest 30 seconds between legs Rest 45 seconds DB Single-arm Muscle Snatch (below knee) x 6-8/arm @ 21X1, rest 30 seconds between arms (heavier than last week) Rest 45 sec DB Star Plank x 20-35 seconds/side Rest 90 seconds B. 3 rounds, for total time: 400

A. 3 sets of: BB Bent-over Row x 6-8 reps @ 2121 Rest 45 seconds  DB Incline Bench Press x 4-6/arm @ 2121 (heavier than last week) Rest 45 seconds Seated DB Hammer Curls x 8-10 reps @ 3111 Rest 90 seconds B. 2 sets of: Close-grip Bench Press x 12-15 reps @ 21X1 Rest 30 seconds Ring Face Pulls x 8-10 reps @ 2121 C. 3 rounds for time:

A. Every 2:30 minutes, for 10 minutes (4 sets): BB Squat to Box (parallel) x 3 reps @ 21X1 *  Increase load each set – Make only last set TOUGH B. CFM Test #8 Row Repeats: 30 sec all out, 30 sec rest x 4 sets *Note meters for all 4 rounds. C. 3 rounds for time of: 12 Toes to Bar 10 DB Burpee 8 DB Hang Squat Clean

A. Every 2:30 minutes, for 10 minutes (4 sets): BB Squat to Box (parallel) x 3 reps @ 21X1 *  Increase load each set – Make only last set TOUGH B. Every minute, on the minute, for 12-16 minutes (3-4 total sets) 1 – Dual KB Swing x 15 Reps 2 – Dual KB Rack Walking Lunge Steps x 16 steps 3 – Bike x 12/8 Calories 4 – Toes