AMRAP in 30 mins of:Run, 1000 mWalking Lunge, 100 ft20 Burpee-to-Targets30 Ring RowsRun, 800 m75 Air Squats20 Push-ups15 Strict Pull-ups Goal: 2+ rounds Post Work100 Medicine Ball Sit-ups, pick load*Complete in teams of 2. Accumulate 100 Med Ball Sit-ups with

24-21-18-15-12-9 reps, for time of:Box Jump Over, 24/20 inDumbbell Snatch, 50/35 lbs Goal: Sub 15 mins Accessory WorkComplete as many rounds as possible in 12 mins of:Monostructural Cardio, 1 min10 Kneeling Shoulder Taps5 Downward Dog To Cobra Press Ups10 Pigeon

Part 1Box Squat*10 minutes to build to heavy single Part 2Tempo Back Squat8-6-4 Accessory WorkEvery 1 min for 12 mins, alternating between:Kettlebell Front Rack Wall Sit, pick load, 45 secs12 Barbell Floor Press, pick load15 Box Hamstring Curls

Team of 3 For time:300 Burpees Complete as-One person works at a time. While partner 1 is doing burpees, partner 2 does Barbell Back Rack Hold (225/155) and partner 3 does Farmer’s Carry Hold (70’s/53’s). Rotate in order till you

Part 1Hang Power Clean 2-2-2-2*Accumulate 3-4 heavy work sets in 12 mins. Part 2AMRAP in 9 mins of:3 Bar Muscle-ups6 Thrusters, 95/65 lbs9 Hang Power Cleans, 95/65 lbs12 Deadlifts, 95/65 lbGoal: 4+ Rounds Post WorkFor quality:PVC Overhead Squat Hold, 3x

Every 1 min for 20 mins, alternating between:1 Power Snatch, 80% 1RM15 Box Jump Overs, 24/20 in1 Power Snatch, 80% 1RM60 Double Unders Post Work3 rounds for quality of:10 L/10 R Side Plank Pulses10 Weighted Straight-leg Sit-ups

“Murph” prep! If we have good weather feel free to stick with all running for each 3 round variation, especially if you plan to tackle “Murph” at the end of this cycle. Part 13 rounds for time of:Run, 800 m15

For time:7 Rope Climbs50 Toes-to-bars100 Kettlebell Swings, 70/53 lbsGoal: Sub 15 mins Post Work3 rounds for quality of:Recovery Row, 2 mins5 L/5 Rx [ 1 Reverse Lunge + Banded Lat Stretch ]7 Roll Over V-Sits

New programming cycle starts today! Next 3 weeks…Box Squats. Part 1Box Squat1×1 Part 2Tempo Back Squat10-8-6 Accessory WorkFor quality:3x 8 L/8 R Bulgarian Split Squats, pick load3x 16 Kettlebell Seesaw Press, pick load3x 8 L/8 R Half Kneeling Wood Chops,

With a Buddy, For time:4 Kettlebell Front Squats, pick load4 Kettlebell Push Press, pick loadBear Crawl, 100 ft6 Kettlebell Front Squats, pick load6 Kettlebell Push Press, pick loadBear Crawl, 100 ft8 Kettlebell Front Squats, pick load8 Kettlebell Push Press, pick