Warm up/aerobic base work:
3x2000m row
(2000m=5 sets of 300m fast+100m sloooowwwww)
Rest 3 minutes between rounds.

A. 3 position squat clean
5 sets
Heavy but no misses

B. Class

C. 15 min AMRAP
50 single unders
25 double unders
10 deadlifts 275/185(drop from top)
5/4 strict chin ups


Subject to change based on class programming. If you are using this as a template or exactly please return the favor to your teammates and coach by reporting your scores on a regular/daily basis.

Warm Up: 3 rounds

A-T-Y-T Crossover Symmetry x 5

10 Right leg Step Ups 24/20

10 Left Leg Step Ups 24/20

15 Ovhd Squats Empty Bar

A. For Time

1 mile Bike

30 Squat Snatch 155/105(Must be done with 30th snatch by 9 min)

1 mile Bike

B. Class

C. For Time

50 GHDs

20/15 Muscle Ups

50 GHDs

D. Strength Training

3×3 Snatch

3×3 Front Squat

Follow this session with 2 quality rounds+1 Fast Round of

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Warm up:

12 min emom

Min 1: 16/12 cal row

Min 2: 10 Front Squats 75/55

Min 3: 5+5 pull-ups

A. Every 5 min for 20 min

600 m row

7 bf burpees

3 touch n go power clean and jerks 205/135

B. 5-10-15-20

Unbroken pull-ups

30’ hsw

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Warm up: 5 min moderate bike+2-4 minutes of shaking it out, walking, or basic calisthenics

A. 4 sets

5/4 x 10 cal hard/5 cal easy

rest 2:00 between sets

each set totals 75 cal. Girls totals 60 per set

B. 5 overhead squats+1 set of muscle ups every 2 minutes x 20 min

C. Class


Make up




hike, bike, row or swim for 30 minutes at a steady pace.