warm up: 4 rounds of Cindy+400 m run


5 rounds

500 m row+100 dubs

2 min rest

500 m row+15 burpees 

2 min rest

B. 2 rounds

4 min AMRAP

Unbroken 3 pull-ups+2 chest to bar+1 bar muscle up

rest 2 min

4 min AMRAP

2 right arm Db snatch 100/70

2 left arm Db snatch 100/70

2/1 legless

C. Class


Warm up: 4 rounds of nose breathing Cindy

mobilize as needed


4 rounds

6 min

Run 800 m

Max legless Rope Climbs

Rest 2 min

Goal same splits and rc on all rounds


9 squat cleans 185/125

6 squat cleans 225/155

3 squat cleans 275/185

Rest 2 min

3 squat cleans 275/185

6 squat cleans 225/155

9 squat cleans 185/125

C. Class(do IM30 instead of IM60 if you’re smoked)


3x for quality. Add load to anything you want/can 

Ring Plank hold :30

Reverse(chest up plank hold) :30

Single leg glute bridge hold :30

Single leg g…

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Warm up: run for 7 minutes


10 rounds for consistency(trying to get the same)

:30 assault bike*

2:30 Full rest

*dont let bike free spin for additional calories. Bring it to a stop within a few seconds.

B. Running Diane

C. 5 rounds of unbroken reps

(rest as needed to get this done)

20 ghd sit-ups

16/12 push-ups 

12 d ball squats 100/70 (bear hug)*

*sounds weird to some of you but I think this portion should be done barefoot. Let your feet relax into natural positions more and build areas of the foot and ankle that you can’t do as easily in shoes.


Warm up:

4 rounds row 500 m+10 burpees+20’ banded side walk


2 rounds

(scores on the each piece for round 1 and 2 should be as close as possible)

10 min clock

20/15 cal bike

8 right arm kb snatch 70/53

8 burpee box jumps 24/20

8 left arm kb snatch 70/53

Rest 2 min

75 wallballs 30/20 to 10/9

Rest 4 min


B. Class

C. 4 rounds not for time

:15 weighted hip extension hold AHAP+:15 hip ext hold+10 hip extensions

4 sumo deadlifts w/3 sec lower


warm up: athlete choice

A. Class(IM60. IM30 also if it doesn’t interfere with B/C)

B. 30 min Max Cal Assault bike

ladies target 55+ rpm

mens target 60+ rpm

C. Gymnastics movement

100 reps if low skill.

75 reps if moderate skill

50 reps if high skill