Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Barbell Prep – all to power position.

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

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

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 14:00-24:00

5 Sets (New set every minute)
1 Power Snatch @65-70% 1RM Power Snatch
-Directly into-
5 Sets (New set every minute)
1 Power Snatch @75-80%of 1RM Power Snatch

Metcon Warm-up: 26:00-36:00

Workout Prep
1 set (at workout pace):
3 Calorie Ski
2 Box Jumps (at workout height)
1 Rope Climb
3 GHD Sit Ups
3 Calorie Ski
3 Wall ball (at workout height and weight)

Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
:30 Ski (moderate)
5 Box Jump (increase height each set)
3 Strict Chin Ups
:30 Row (moderate)
5 Wall Balls (light)
5 Abmat Sit Ups
-Then-
Warm up to full workout movements.

Metcon: 38:00-56:00

*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.

For Time:
30/24 Calorie Ski (OR Row)
15 Box Jumps (30/24)
5 Rope Climbs (OR 15 Strict Pull Up)
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75/60 Calorie Row
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75 Wall Balls (20/14) (10/9)

*Note: If you don’t have a rope and don’t want to do Strict Pull Ups again, do 25 Double Dumbbell Bent Over Row (2×50/35).

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

15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 8 Bretzel

Warm-up: 0:00-10:00

Workout Prep
1 set (at workout pace):
500m Bike Erg
15ft Bear Hug Sandbag Carry (at workout weight)
10ft Handstand Walk

Metcon: 12:00-42:00

4,000m Bike Erg (OR 2000m Row OR 1600m Run)
40yd (120ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
60yd (180ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
80yd (240ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk

*RX’D Sub for Sandbag Bear Hug Carry = 2×70/53 (KB or DB) Front Rack Carry.

Strength/Skill: 45:00-55:00

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

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

10x 5 Second Cobra
2 Minute Bench Stretch Thoracic Spine
2 Minute Bench Stretch for Lats

Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Bike Erg (easy to moderate)
:30 Bear Hug Sandbag Hold (light to moderate load)
:15 Free Handstand Hold OR :30 Handstand Hold
-Then-
Warm up to Sandbag Weight and Handstand Walk.

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:

0:00-25:00

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. Aerobic Warm Up
   3 Sets (1 set on each machine)
   :45 easy
   :15 moderate
   :30 easy
   :15 moderate/fast
   :15 easy
   :15 fast
   :15 easy
   *1 minute rest between each set.

Metcon: 12:00-36:00

2 sets (1 set every 12 minutes)
21-15-9
Calorie Row
Calorie Ski Erg
Calorie Echo Bike

*Ladies Calories: 18-12-6

*Rx Limited Equipment Option:
2 Sets (1 Set every 12 minutes)
21-15-9
Calorie Machine of Choice
126-90-54
Single Under (use heavy rope if available)
300m-200m-100m
Run

Strength/Skill:

38:00-48:00

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

50:00-60:00

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE

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

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:

Take 10 minutes to establish a 1RM Hang Clean + 1 Front Squat
*Only do the Front Squat on your last attempted rep.

-Then-

2 Sets
1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above (make these deload sets PERFECT)

Metcon:

2 sets:
2 Rounds
5 Power Clean (135/95)
3 Wall Walk
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

-then-

2 sets:
2 Rounds
5 Thruster (115/80)
10 Toes to Rings
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-