OPEN Overhead Squat Heavy Single Snatch Balance Heavy Single Snatch Heavy Single PERFORMANCE & FITNESS Overhead Squat 5 Sets of 5 Pausing Snatch Deadlift 5 Sets of 5 Power Snatch 5 Sets of 5

OPEN & PERFORMANCE “Heartburn” For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” (75/55) FITNESS “Heartburn” For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” (65/45)

OPEN & PERFORMANCE “Twist and Shout” AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders FITNESS “Twist and Shout” AMRAP 14: 1 Power Snatch (95/65) 2 Overhead Squats (95/65) 3 Power Clean and Jerks (95/65) 80 Single Unders

OPEN – PERFORMANCE – FITNESS “Amphibious” 3 Rounds: 200 Meter Farmers Carry (53’s/35’s) 400 Meter Run 800 Meter Row

OPEN & PERFORMANCE Push Press Heavy Set of 10 “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish. FITNESS Push Press Heavy Set of 10 “Clothesline” AMRAP 12: 2 Push Presses (75/55) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (75/55) 4 Toes to Bar 4 Box Jump Overs (24/20) ….

OPEN – PERFORMANCE – FITNESS “Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9, 9-15-21) Calories on Machines.

OPEN & PERFORMANCE Front Squat 3 Sets of 5 “Wasabi” For Time: 1,000 Meter Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees

OPEN & PERFORMANCE “Sock Hop“ Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees Round 1: 135/95 Round 2: 115/80 FITNESS “Sock Hop“ Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Burpees Round 1: 115/80 Round 2: 95/65

Strength: OVERHEAD SQUAT OPEN & PERFORMANCE “Overtime” For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squats Barbell: (95/65) FITNESS “Overtime” For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squats Barbell: (75/55)

OPEN & PERFORMANCE “Back Seat” AMRAP 18: 40/30 Calorie Bike 30 AbMat Sit-ups 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)

OPEN & PERFORMANCE “Gwen” 15-12-9: Unbroken Clean and Jerks FITNESS “Gwen-ish” 3 Minutes Clean and Jerks (95/65) Rest 3 Minutes 2 Minutes Clean and Jerks (95/65) Rest 3 Minutes 1 Minute Clean and Jerks (95/65)

OPEN & PERFORMANCE “Fire Drill” 4 Rounds: 400 Meter Run 12 Dumbbell Snatches (70/50) 15 Chest to Bar Pull-ups FITNESS “Fire Drill” 4 Rounds: 400 Meter Run 12 Dumbbell Snatches (50/35) 15 Pull-ups

OPEN & PERFORMANCE “Last Legs” Teams of 3, For Max Reps: 0:00 – 5:00 – Front Squats 5:00 – 10:00 – Row for Calories 10:00 – 13:00 – Rest 13:00 – 18:00 – Back Squats 18:00 – 23:00 – Bike for Calories Squat Loads Increase Every 30 Reps:

“Aaron Paul Roberts” Perform for time in Teams of 2. Partition the work any way unless specified otherwise: 3 Rds: 6 Clean & Jerks, 135/85lb 3 Rope Climbs, 15’ 6 Synchronized Bar-Facing Burpees Then, Run 600m Together 2 Rds: 6 Clean & Jerks, 155/105lb 3 Rope Climbs, 15’ 6 Synchronized Bar-Facing Burpees Then, Run 300m Together 1 Rd: 6 Clean & Jerks, 185/125lb 3 Rope Climbs, 15’ 6 Synchronized Bar-Facing Burpees Then, Run 600m Together

OPEN – PERFORMANCE – FITNESS “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)

OPEN & PERFORMANCE Strict Press Heavy Set of 1 Push Press Heavy Set of 3 Push Jerk Heavy Set of 5 “Nonstop” AMRAP 8: 10/7 Calorie Bike 10 Wallballs (20/14)

OPEN & PERFORMANCE “Dead Meat” For Time: 1 Mile Run 100 Double Unders 30 Deadlifts (185/135) 800 Meter Run 50 Double Unders 20 Deadlifts (185/135) 400 Meter Run 25 Double Unders 10 Deadlifts (185/135) FITNESS “Dead Meat” For Time: 1 Mile Run 200 Single Unders 30 Deadlifts (135/95) 800 Meter Run 100 Single Unders 20 Deadlifts (135/95) 400 Meter Run 50 Single Unders 10 Deadlifts (135/95)

OPEN & PERFORMANCE “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press FITNESS “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (95/65) Cash-Out: 2977 Meter Row Fitness Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Front Squat, 1 Push Press

Back Squat “E-Brake” 3 Rounds: 400 Meter Run 20 Dumbbell Snatches (50/35) 20/15 Calorie Bike