Part A: every 1:15 for 15 minutes (12 rounds) 2 power clean 75-80% Part B: 3 rounds, 17 minute cap 20 toes to bars 40 jumping lunges 40 total alternating dumbbell bench press, light Stretch: 1-2 rounds, 45 seconds each garland squat triangle childs pose

2 rounds, 40 minute cap 800m run (1000m row/ski, 2400m bike) 11 ring push ups 60 sit ups 11 ring push ups 60 kb swings, light (12/16/20) 11 ring push ups 90 weighted russian twists 11 ring push ups Stretch: 1-2 rounds, 45 seconds each prayer scorpion on front thread...

Part A. For time: 20 back squats @ 40% 5 burpee box jumps (20/24) 15 back squats @ 50% 10 burpee box jumps 10 back squats @ 60% 15 burpee box jumps 5 back squats @70% 20 burpee box jumps Part B. Take as long as you need to find a heavy back squat for the day Stretch...

Shafty's Birthday Workout Part A. For time: 4 rounds of: (4 minutes of work, 1 minute rest) 10 wall balls (14/20) 6 burpee pull ups 19 R.kettlebell swings (16/24) 82 meter run *pick up where you left of Cash out: 44 weighted step ups, with wall ball

Part A: every 4:30 for 18 minutes (4 rounds) 400m run (500m row/ski, 1200m bike) 8-10 six points, light Part B: amrap 17 minutes 10 overhead or front squats 25-30% or empty bar 8 pull ups 20 single arm db/kb jerks, light (20/30) Stretch: 1-2 rounds, 45 seconds each...

RONALD KERWIN For Time 20 Power Snatches (95/65 lb) 5 Burpees 15 Power Snatches (105/75 lb) 10 Burpees 10 Power Snatches (115/85 lb) 15 Burpees 5 Power Snatches (135/95 lb) 20 Burpees

Hyrox Style training at 9am Open Gym Saturday Buy in: 25 burpees Then 5 rounds of: 10 thrusters (55/75) 20 total barbell jumps 30 sit ups Cash out: 25 burpees

Part A: not for time 800m run (1000m row/ski, 2400m bike) 2 rope climbs 600m run (750m row/ski, 1800m bike) 2 rope climbs 400m run (500m row/ski, 1200m bike) 2 rope climbs 200m run (250m row/ski, 600m bike) 2 rope climbs Part B: 8 rounds, 21 minute cap 6 deadlifts...

Part A: every 1:30 for 9 minutes (6 rounds) 4 snatches 70-75% Part B: every 1:45 for 8:45 minutes (5 rounds) 10 strict press 40-50% Part C: amrap 7 minutes 7 hand release push ups 7 knees to elbows Stretch: 1-2 rounds, 45 seconds each standing forward fold pancake...

Part A. E30seconds for 5 minutes: 1 strict pull up or 2 jumping pull ups Part B. 20-15-10 of: Kettlebell Swings (16/24) Box jumps (20/24) Then 10-15-20 of: Goblet squats (16/24) Double unders (singles=20-30-40) Then 20-15-10 of: Up-Downs V-ups Stretch Standing quad...