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 – all to power position.

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

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength/Skill: 14:00-24:00

10 Sets (New set every minute)
1 Power Clean 70-80% 1RM Power Clean

Metcon:

26:00-34:00

1. Movement Prep/Activation
   3 Sets
   10 Single Arm Bench Press (each arm, moderate)
   5 Banded Strict Pull Up

36:00-54:00

5 Sets
10 Bench Press (155/105)
10 Strict Pull Ups
*Rest 1:1 between sets.

5 Sets (OPTIONAL)
10 Barbell Curl
10 Barbell Skull Crushers
*Rest 1:00 between sets.

Cooldown:

56:00-60:00

*Choose 1 of the following:
2x 1 Minute Pec Stretch
2x 1 Minute Ring Bicep Stretch

Warm-up: 0:00-10:00

1. Movement Prep/Activation and Increasing Heart Rate
   3 sets:
   1 Minute Row (easy)
   1 Minute Echo Bike (easy)

Metcon: 12:00-42:00

AMRAP 30 Minutes (at easy/moderate pace)
1000m Row
100 Calorie Echo Bike

*Score every 10m as a rep.

Strength/Skill: 45:00-55:00

10 Sets (New set every minute)
1 Back Squat 70-80% 1RM Back Squat

CD: 58:00-60:00

1 Minute Couch Stretch (each side)

Warm-up:

0:00-25:00

1. Aerobic Warm Up
   3 rounds
   1:00 Row (easy to moderate)
   1:00 Bike OR Ski (easy to moderate)
2. 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. Movement Prep/Activation and Increasing Heart Rate-
   2-3 Rounds
   5 Inchworms
   10 Downward Dog with alternating Toe Tap
   15 Banded Good Morning
   10-15 Shrugs in Handstand Hold

-then-

2-3 Rounds
4-8 Deadlifts (start with empty bar and build in weight)
1 Halfway wall walk
4-8 Power Cleans (start with empty bar and build in weight)
1 Halfway wall walk
4-8 Power Snatches (start with empty bar and build in weight
0:20 Row (Fast)

4. Workout Prep
   1 Set (at workout pace):
   3 Calorie Row
   2 Deadlifts (at Workout Weight)
   1 Wall Walk
   2 Power Cleans (at Workout Weight)
   1 Wall Walk
   2 Power Snatches (at Workout Weight)
   3 Calorie Row

Metcon: Open WOD – 25.3

27:00-47:00

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

Cooldown:

49:00-60:00

1-2 minute Hamstring Smash (each side)
1-2 minute Tricep Smash (each side)
1-2 minute Banded Samson Stretch (each side)

Warm-up: 0:00-10:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)

Strength/Skill: 12:00-22:00

*Do a set every 2 minutes.

4 Sets
4 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE

1 Set
3 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE

Metcon:

24:00-30:00

1. Movement Prep/Activation and Increasing Heart Rate
   1 Sets
   1:00 Row OR Ski (easy-moderate)
   25 Single Under
   3 Sit to Stand Rope Climb
2. Workout Prep
   1 set (at workout pace):
   10 Double Unders
   2 Dumbbell Bench Press (at workout weight)
   1 Half Legless Rope Climbs OR Half Rope Climbs

32:00-54:00

6 sets:
50 Double Unders
12 Dumbbell Bench Press (2×50/35)
2 Legless Rope Climbs (OR 3 Rope Climbs OR 9 Strict Pull ups)
-rest 1:1 between sets-

Cooldown: 56:00-60:00

*Choose 2 of the following:
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch

Warm-up: 0:00-16:00

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
   Down and up – “SPEED THROUGH THE MIDDLE”
   Elbows high and outside – “BAR CLOSE”
   Muscle snatch – “STRONG TURNOVER”
   Snatch land – “FOOT WORK” 2”, 4”, 6”
   Snatch drop – “FOOT WORK”
   -Then-
   Warm up to workout weights.
2. Movement Prep/Activation and Increasing Heart Rate
   2 Sets
   250m Ski (OR Row)
   5 Burpee
   5 Box Jump Over
   5 Box Get Over
   *Increase boxes in height each set.
3. Workout Prep
   1 set (at workout pace):
   2 Power Snatch (at first workout weight)
   2 Bar Facing Burpees
   2 Overhead Squats (at second workout weight)
   2 Burpee Box Jump Overs (at first workout height)
   1 Squat Snatch (at third workout weight)
   1 Burpee Box Get Overs (at second workout height)

Metcon: 18:00-35:00

2 Rounds
12 Power Snatch (95/65)
12 Bar Facing Burpees
-rest 3 minutes–
2 Rounds
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
-rest 3 minutes–
2 Rounds
8 Squat Snatch (135/95)
8 Burpee Box Get Overs (48/40) (OR 10 Burpee Box Jump Overs (24/20))

Strength/Skill: 37:00-47:00

*Do a set every 2 minutes.

1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.

Cooldown: 49:00-60:00

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

2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat

Strength/Skill:

3 No Hand Front Squat @6/10 RPE
3 No Hand Front Squat@6.5/10 RPE
3 No Hand Front Squat @7/10 RPE
3 No Hand Front Squat @7.5/10 RPE
3 No Hand Front Squat @8/10 RPE
*Keep Hands Straight out in front of you through all 3 reps.
**Rest as needed between sets.

Metcon:

Strength/Skill:

2 Sets
5 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

3 Sets
4 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

Metcon:

8 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 1:1 b/t sets-

Strength/Skill:

10 Sets (New set every minute.)
3 Back Squat
*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!

Metcon:

5 Sets:
40 Double Unders
4 Ring Muscle Ups
-rest 1 minute b/t sets-