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 20