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)

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: 0:00-12:00

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)