Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation
   • 10 Side step R/L
   • 10 Forward/Backwards Walk R/L
   • 10 Glute Bridges
   • 10 Single Leg Glute Bridges R/L
   • 10 Bird Dogs R/L
   • 10 Squats
2. Barbell Prep

3 sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Strength: 14:00-28:00

*Do a set every 2 minutes.

5 Back Squat @6.5/10 RPE
4 Back Squat @7/10 RPE
3 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
3 Back Squat @7.5/10 RPE
4 Back Squat @7/10 RPE
5 Back Squat @6.5/10 RPE

Metcon Warm-up: 30:00-40:00

Workout Prep
1 Set (at workout pace)
2 Power Snatches (at workout weight)
2 Box Jump Over
4 Wall Ball (at workout weight and height)

Movement Prep/Activation
6:00 moving through
10/8 Calorie Bike (moderate to fast)
5 Power Snatch (increase weight each set)
4 Box Jump (increase height each set)
3 Wall Ball (20/14, 10/9)

Metcon: 42:00-58:00

25 Snatch (155/105)
50 Box Jump Overs (24/20)
100 Wall Ball (20/14) (10/9)

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
1 Minute Couch Stretch

Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
   1-2 Sets
   1:00 Ski OR Row (easy-moderate)
   25 Plate Hops
   :15 Side Plank (each side)
   10 Kip to Swing
   5 Inchworm
   -Then-
   Warm up to all workout movements.

3. Workout Prep
   1 set (at workout pace):
   20 Double Unders
   4 Toes to Bar
   2 Burpee Pull Up

Metcon: 14:00-37:00

3 sets

AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups

-Rest 1 minute b/t sets-

Barbell Prep: 39:00-48:00

Burgener Warm up Snatch (3-5 reps at each position)

Skill Transfer Exercises Snatch (3-5 reps at each position)

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 50:00-60:00

*Do a set every 2 minutes.

5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig

Warm-up: 0:00-20:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Barbell Prep
2. Movement Prep/Activation
   2 Sets
   0:30 Echo Bike (fast)
   0:30 Echo Bike (Easy)

-then-

As many sets as needed to build to final workout weight:
Singles and Doubles of Jerks
Singles and Doubles of Front Squats
-rest while you change weights-

Workout Prep
1 Set (at workout pace)
2 Jerks (at workout weight 1)
2 Front Squats (at workout weight 1)

Metcon: 22:00-46:00

Jerks (take from blocks if available):
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

-rest 4 minutes-

Front Squats
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

Strength: 48:00-55:00

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets.

CD: 57:00-60:00

*Choose 1 of the following:
2x 10 Seated External Rotations (each side)
2x 8 Bretzel
4×5 Quad Foam Rolling (per side)

Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Barbell Prep
   Burgener Warm up Snatch – 3-5 reps at each position

Skill Transfer Exercises Snatch – 3-5 reps of each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 14:00-25:00

*Do a set every minute.

3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
*Rest as needed between sets.

Metcon Warm-up: 27:00-40:00

Workout Prep
1 Set (at workout pace)
4/2 Calorie Echo Bike
3 Overhead Squat (at workout weight)
2 Ring Muscle Up

Movement Prep/Activation
1-2 Sets
1:00 Echo Bike (moderate)
10 Overhead Squat (45/35)
10 Hanging Ring Scap retractions
5 Ring Kip to Swing
3-5 SUPER Slow Ring Dip
-Then-
Warm up to workout weight w/1 Muscle Up after each set.

Metcon: 42:00-60:00

*Due to the nature of M60’s time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

4 sets
18/14 Calorie Echo Bike
12 Overhead Squat (135/95)
6 Ring Muscle Up (OR 9 Burpee Pull Up)
-rest 1:1 b/t sets-

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch
1 Minute Band Wrist Mobilization
2x 1 Minute Ring Bicep Stretch

Warm-up: :00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

Workout Prep
1 set (at workout pace):
10 Double Under
1 Wall Walk
4 Toes to Bar

Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski (OR Row) (moderate)
50 Single Under
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
10 Alternating V Ups
5 Kip to Swing
-Then-
Warm up to full movements.

Metcon: 14:00-28:00

2 sets:

AMRAP 2 Minutes
100 Double Unders
Max Wall Walk in the time remaining
-rest 2 minutes-
AMRAP 2 Minutes
100 Double Unders
Max Toes to Bar in the time remaining

-rest 2 minutes b/t sets-

Barbell Prep: 30:00-40:00

2 Sets

Burgener Warm Up Clean – 3-5 reps of each position

10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Strength: 41:30-60:00

*Do a set every 1 minute and 30 seconds.

Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @65% 1RM Power Clean

Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

CD:

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Forearm Smash

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

Barbell Prep
2 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Strength: 14:00-26:00

*Do a set every 2 minutes.

3 Sets
3 Tempo Back Squat (Build in weight each set, but stick to the tempo)

-Then-

5 Sets
1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)

*Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top

Metcon Warm-up: 28:00-38:00

Workout Prep
1 set (at workout pace):
3 Shuttle Runs (50ft)
1 Squat Clean (at workout weight)
3 GHD Sit Ups

Movement Prep/Activation and Increasing Heart Rate
1 Set
5 Shuttle Jog
3-5 Squat Cleans (start light and build in weight)
10 Alternating V Ups
-Then-
Warm up to workout weights

Metcon: 40:00-60:00

*Due to the nature of M60’s time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

20 Minute AMRAP
10 Squat Cleans (185/125)
60 Shuttle Runs (50ft)
10 Squat Cleans (185/125)
90 GHD Sit Ups
10 Squat Cleans (185/125)
*If you finish 1 full round STOP!

Optional Gymnastics:

Test Day:
2 minutes
Max Strict Ring Muscle Ups

Suggested Warm Up:
3 rounds of:
2 Box Ring Muscle Ups
5 Inchworm to Push Ups
15 Kip Swings on Rig or Rings

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps of each position

B) 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Strength: 14:00-24:00

*Do a set every 2 minutes

5 Sets
Pause Clean Deadlift to Mid Thigh + Clean Pull from Mid Thigh + Pause Clean Deadlift to Mid Thigh + Hang Clean from Mid Thigh + Jerk @65-75% 1RM Clean
*Pause at mid thigh on Clean Deadlift for 3 seconds.
*Rest as needed between sets.

Metcon Warm-up: 26:00-31:00

2 Sets (Set 1 @26:00, Set 2 @29:00)
4 Cal Echo Bike
3 Dumbbell Deadlift (at workout weight)
2 Dumbbell Hang Clean (at workout weight)
1 Dumbbell Shoulder to Overhead (at workout weight)

Metcon: 33:00-60:00

5 sets
15/12 Calorie Echo Bike
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Cleans (2×50/35)
6 Dumbbell Shoulder To Overhead (2×50/35)
-rest 1:1 b/t sets-

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension Bridges
4x 5 Quad Foam Rolling (each leg)

Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

Workout Prep
1 set (at workout pace):
2 Burpee Box Jump Overs (at workout height)
2 Bar Muscle Up
2 Burpee Box Jump Overs (at workout height)
2 Bar Muscle Up
2 Burpee Box Jump Overs (at workout height)

Movement Prep/Activation and Increasing Heart Rate
1 Sets
1:00 Ski OR Row (moderate)
5 No Jump Burpee
10 Hanging Scap Retractions
5 Kip to Swing
5 Box Jump
-Then-
Warm up to workout heights w/1 Bar Muscle Up after each height increase.

Metcon: 14:00-36:00

3 Rounds
3 Bar Muscle Ups
8 Burpee Box Jump Over (24/20)
-rest 2 minutes-
2 Rounds
6 Bar Muscle Ups
12 Burpee Box Jump Overs (24/20)
-rest 2 minutes-
1 Round
12 Bar Muscle Ups
18 Burpee Box Jump Overs (24/20)

Barbell Prep: 38:00-48:00

2 Sets
Burgener Warm up Snatch – 3-5 reps at each position

Strength: 50:00-60:00

*Do a set every 2 minutes.

5 Sets
3 High Hang Power Snatch @6-7/10 RPE + 5 Jump and Shrug w/Empty Barbell

CD:

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 45 Second Ring Tricep Stretch
2x 1 Minute Ring Bicep Stretch
2x 10 Reverse Leg Raises (each side)