In teams of 2...

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Deadlifts (50/35lbs)
10 Farmer Hold Alternating Reverse Lunges (50/35lbs)
15 Push-Ups

Rest until the 20:00 mark, then...

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Floor Press (50/35lbs)
10 Jumping Air Squats
15 Feet Anchored Sit-Ups

* Partners alternate full rounds with each other for each of the AMRAP's.

Shoulder Press for load:

Set 1: 3 reps @ 72%
Set 2: 3 reps @ 77%
Set 3: 2 reps @ 82%
Set 4: 2 reps @ 85%
Set 5: 5 reps @ 70%
Set 6: 5 reps @ 65%

B.

Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
100 Foot Waiter Carry (50 feet each arm - 53/35lbs)
youtube.com/watch?v=5ySD7kqFiHw
15 Goblet Squats (53/35lbs)
250/200 Meter Row
100 Foot Double Kettlebell Front Rack Carry (53/35lbs)
30 V-Ups

Rx+ Movement Options:
10 Double Kettlebell Front Squats (53/35lbs)
20-25 Toes to Bar or GHD Sit-Ups

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 50-60% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1 reps @ 61-66%
Set 2 - 1.1 reps @ 66-71%
Set 3 - 1.1 reps @ 71-76%
Set 4 - 1 rep @ 76-81%
Set 5 - 1 rep @ 81-86%
Set 6 - 1 rep @ 86+%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + 3 High Hang Snatch High Pulls @ 5-10lbs heavier than last successful snatch today.
youtu.be/RpoTmcGlaSw
* Pause for 2 seconds a the knees on the liftoff.

B.

For total time
10 Burpee Box Jump Overs (24/20")
20/15 Calorie Assault Bike
10 Burpee Box Jump Overs

Rest 3 minutes, then...

10/7 Calorie Assault Bike
20 Burpee Box Jump Overs (24/20")
10/7 Calorie Assault Bike

Goal = < 14 Minutes (including rest)
Cap = 16 Minutes

Adjust the 20/15 calories to something that can be completed in under 55 seconds.
Adjust the 20 burpee box jump overs to something that can be completed in under 65 seconds.

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 4-6 Tempo Strict Pull-Ups (bar or rings) @ 31A2
Station 2: 30-45 Second Hollow Hold
Station 3: 6-8 Ring or Stationary Dips*

* Add weight or tempo if this is easy; bands if it's difficult.

B.

Every 5 minutes, for 20 minutes (2 sets of):
Station 1: 800 Meter Run or 75/60 Calorie Echo/Assault Bike
Station 2: 20/15 Calorie Row + 150 Foot Farmer Carry (53-70/35-53lbs) + 150 Foot Sandbag Bearhug Carry or Double Kettlebell Front Rack Carry (53-70/35-53lbs)

Goal = < 4:00 of work each round.
Cap = 4:30 each round.

Every 2 minutes, for 12 minutes (6 sets of):
Push Press

Set 1 - 3 reps @ 65%
Set 2 - 3 reps @ 70%
Set 3 - 3 reps @ 75%
Set 4 - 2-3 reps @ 75-80%
Set 5 - 2-3 reps @ 75-80%
Set 6 - Max Reps @ 65% (record reps in comments)

B.

Complete as many rounds and reps as possible in 9 minutes of:
50 Double Unders
10 Front Squats (135/95lbs)

Rx+ Loading:
155/105lbs

Deadlift
Set 1 - 5 @ 50-55%
Set 2 - 5 @ 55-60%
Set 3 - 5 @ 60-65%
Set 4 - 3 @ 70-75%
Set 5 - 3 @ 75-80%
Set 6 - 3 @ 80%
Set 7 - 3 @ 80-83%
Rest 60 seconds after sets 1/2/3. Rest 2 minutes after sets 4/5/6.

B.

Against a 2 minute clock, perform as many reps as possible of:
9 Power Snatches (75/55lbs)
9 Bar Facing Burpees
6 Power Snatches (75/55lbs)
6 Bar Facing Burpees
3 Power Snatches (75/55lbs)
3 Bar Facing Burpees
Max Toes to Bar in the remaining time.
Rest 60 seconds between sets and repeat for a total of FOUR sets.

Rx+ Loading:
95/65lbs

The snatch weight needs to be something that you could perform unbroken AND/OR muscle snatch.

In teams of 2, complete the following for time:
100 Wall Ball Shots (20/14lbs to 10/9')
400 Meter Run
100 Alternating Dumbbell Snatches (50/35lbs)
400 Meter Run
100 Calorie Row
400 Meter Run
100 Alternating Dumbbell Snatches (50/35lbs)
400 Meter Run
100 Wall Ball Shots (20/14lbs to 10/9')

Time Cap = 35 Minutes

*Run together, but split all other reps however.

For time:
5-4-3-2-1 reps of:
Clean and Jerks (70% of 1RM)
Box Jumps (24/20"" - step down)

Rx+ Loading/Variations:
-225/155lbs Barbell
-30/24" Box

Goal = < 7 Minutes
Cap = 10 Minutes

B.

Three sets of:
8-10 Tempo Dumbbell Incline Bench Press OR Stationary Dips @ 31X3
Rest 30 seconds
8-10 Tempo Ring Rows OR Inverted Rows @ 21X3
Rest 30 seconds
10-12 Single Leg Romanian Deadlifts (each leg)
Rest 30 seconds
45-60 Second Elbow Plank Hold (option to add weight)
Rest 30 seconds

Hold at the top for 3 seconds on both the pressing and ring row variations.

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run or 500/400 Meter Row
40 Air Squats
200 Foot Farmer Carry (53-70/35-53lbs)
400 Meter Run or 500/400 Meter Row
40 Bodyweight Walking Lunges
100 Foot Plate Overhead Carry (45/35lbs)
400 Meter Run or 500/400 Meter Row
40 Jumping Lunges
50 Foot Burpee Broad Jump

Goal = 2+ Rounds

Three sets of:
3 Tempo Front Squats @ 3211 + 2 Front Squats (no tempo)
Rest 2-3 minutes between sets

Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Two sets for times of:
20/15 Assault Bike
15 Down Ups
20/15 Assault Bike
Rest 3 minutes between sets.

Rollover counts towards the second bike. So, you just have to end at 40/30 total calories between the two efforts. You do have to stop biking once it hits the initial 20/15 though.

Round Goal = < 3 Minutes
Round Cap = 3:30

Adjust the bike calories to something that can be completed in under 65 seconds on the initial bike each round.

Strict Press
Set 1 - 3 reps @ 70-75%
Set 2 - 2-3 reps @ 75-80%
Set 3 - 2 reps @ 80-85%
Set 4 - 1-2 reps @ 80-85%
Set 5 - Max reps @ 65-70%
Set 6 - Max reps @ 60-65%
Rest 2 minutes between sets.

B.

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 15 Dumbbell Bench Press (50/35lbs)
Station 2: 50 Double Unders
Station 3: 60 Second Easy Bike or Row

Rest until the 10:00 mark, then...

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 15-20 Push-Ups
Station 2: 12-16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
Station 3: 60 Second Easy Bike or Row

Rx+ Loading and Movements:
-70/50lbs Dumbbells
-10-15 Strict Handstand Push-Ups instead of Push-Ups

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 50-60% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1.1 reps @ 57-62%
Set 2 - 1.1.1 reps @ 62-67%
Set 3 - 1.1 reps @ 67-72%
Set 4 - 1.1 reps @ 72-77%
Set 5 - 1 rep @ 77-82%
Set 6 - 1 rep @ 77-82%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + 3 High Hang Snatch High Pulls @ 5-10lbs heavier than last successful snatch today.
youtu.be/RpoTmcGlaSw
Pause for 2 seconds a the knees on the liftoff.

B.

Option 1:
3-6-9-12-15-18 reps for time of:
Thrusters (96/65lbs)
Toes to Bar

Option 2:
3-6-9-12-15-18 reps for time of:
Overhead Squats (95/65lbs)
Toes to Bar

Goal = < 10 Minutes
Cap = 12 Minutes

If you cannot perform at least 9 unbroken Toes to Bar, adjust the workout to V-Ups, GHD Sit-Ups, or MedBall Sit-Ups (14/10lbs).

Breast Cancer Awareness Workout
"Team Pink Ribbon"

Complete as many rounds and reps as possible in 32 minutes of:
400 Meter Run with Dumbbells (together)
20 Farmer's Hold Walking Lunges (50/35 lb DBs; each partner, one works while the other rests)
20 Dumbbell Floor Presses (50/35 lb DBs; each partner, one works while the other rests)
10 Devil's Presses (50/35 lb DBs; each partner, one works while the other rests)

In honor of the many women and families who have been impacted by Breast Cancer. We can do more to protect the women in our lives that have given us so much. Please consider lending your support to the National Breast Cancer Foundation or any other charitable organization focused on helping women prevent, detect and/or combat breast cancer.

Option 1:
Every minute, on the minute, for 10 minutes:
6-8 Butterfly Pull-Ups

Option 2:
Every minute, on the minute, for 10 minutes:
5-7 Chest to Bar Pull-Ups

Option 3:
Every minute, on the minute, for 10 minutes:
3-5 Muscle Ups (bar or ring)

Option 4:
Every minute, on the minute, for 10 minutes:
Station 1: 10 Ring Rows
Station 2: 20-30 Second Nose to Wall Handstand Hold

B.

Every 5 minutes, for 15 minutes (3 sets of):
15/12 Calorie Echo/Assault Bike
15 Bar Facing Burpees
15/12 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 30/24 total calories between the two efforts. You do have to stop biking once it hits the initial 15/12 though.

Goal = < 2:00
Round Cap = 2:30

*Adjust the bike calories to something that can be completed in under 55 seconds on the initial bike each round.

Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 80%
*Set 4 - 2-3 @ 70-75%
*Set 5 - 2-3 @ 70-75%
*Set 6 - Max Reps @ 60%

B.

Every 4 minutes, for 24 minutes (3 sets of):
Station 1: 100 Foot Double Kettlebell Overhead Carry (53-70/35-53lbs) + 400 Meter Run
Station 2: 75 Double Unders + 30/24 Calorie Assault Bike

Deadlift
*Set 1 - 2 @ 60-65%
*Set 2 - 2 @ 65-70%
*Set 3 - 2 @ 70-75%
*Set 4 - 2 @ 75%
*Set 5 - 2 @ 75-80%
*Set 6 - 2 @ 80%
*Set 7 - 2 @ 80-83%
*Set 8 - 2 @ 82-85%
Rest 2 minutes between all sets.

B.

Option 1:
Five rounds for time of:
5 Wall Walks
3 Squat Cleans (185/125lbs)

Option 2:
Five rounds for time of:
50 Foot Handstand Walk
3 Squat Cleans (185/125lbs)

Option 3:
Five rounds for time of:
9 Strict Handstand Push-Ups
3 Squat Cleans (185/125lbs)


Rx+ Loading for all 3 Options:
225/155lbs

*Pick a weight for the cleans that you COULD touch and go if you HAD to. You do not have to, but that is the gauge for what weight to pick.

Goal = <10 minutes
Cap = 12 minutes

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 50 Foot Farmer Hold Walking Lunge
Station 2: 10-12 Dumbbell Floor Press
youtu.be/2LlGup5hLOg
Station 3: 12-15 Feet Anchored Sit-Ups
Station 4: 10-12 Dumbbell Bent Over Rows
youtu.be/IpEYiFfA0u0
Station 5: Rest

*Use the same dumbbells for each movement.

B.

For time:
For time:
800 Meter Run
200 Foot Farmer Carry (70/53lbs)
20 Burpee Box Jump Overs (24/20")
800 Meter Run
20 Burpee Box Jump Overs (24/20")
200 Foot Farmer Carry (70/53lbs)
400 Meter Run

Goal = < 20 Minutes
Cap = 22 Minutes

Three sets of:
2 Tempo Front Squats @ 3211 + 3 Front Squats (no tempo)
Rest 2-3 minutes between sets

*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Against a 5 minute clock, perform as many reps as possible of:
30 Wall Ball Shots (20/14lbs to 10/9')
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
Max Calorie Row or Echo/Assault Bike in the remaining time.

Rest 2 minutes, then...

Against a 5 minute clock, perform as many reps as possible of:
30/24 Calorie Row
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
Max Wall Ball Shots (20/14lbs to 10/9') in the remaining time.

*If you are unable to perform 30 wall balls and/or 25 toes to bar in 1-2 sets, reduce the reps to 20-25 and 15-20 respectively. The goal is to have at least 60 seconds on the max reps portion during each 5 minute interval.

In teams of 2, complete 5 rounds for time of:
30/24 Calorie Assault Bike
30 Deadlifts (155/105lbs)
30 Wall Ball Shots (20/14lbs to 10/9')
30 Toes to Bar or Anchored Sit-Ups

Split all reps however you need.

Goal = < 25 Minutes
Cap = 32 Minutes

Strict Press
Set 1 - 3 reps @ 67-72%
Set 2 - 3 reps @ 72-77%
Set 3 - 2 reps @ 77-82%
Set 4 - 2 reps @ 77-82%
Set 5 - Max reps @ 60-65%
Set 6 - Max reps @ 55-60%

Rest 2 minutes between sets.

B.

Three rounds for time of:
400 Meter Run
15 Shoulder to Overhead (135/95lbs)

Rx+ Loading:
155/105lbs

Goal = < 11 Minutes
Time Cap = 13 Minutes