Quickies
3 rounds
5 Deadlift 225/135
10 Pull ups

-3 minutes rest-

3 rounds
400 m Sprint
5 Power Clean & Push Jerk 135/95

-3 minutes rest-

30 Burpees

EMOM for 10 minutes
5 Back Squat 135/95 (from the ground)

12 minute AMRAP
30 Air Squats
5 Muscle Ups/ 10 Deficit Push ups (feet on 20′ box for men and women)

Fire has been breathed

3 rounds for time
200 m Sprint
15 Deadlift 165/115
15 HSPU

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

PREWOD
Every 1 min for 5 mins do:
Front Squat, 155/100 lbs, 30 secs
Rest 30 secs
Every 1 min for 5 mins do:
Push Up, 30 secs
Rest 30 secs

18 minute AMRAP
10 C2B Pull up
10 Back Squat 135/95
9 C2B Pull up
9 Back Squat 135/95
8 C2B Pull up
8 Back Squat 135/95

* Go 10-1 if you finish 1 go back to 10

7 minute AMRAP
Burpees

3 minutes rest

4 minute AMRAP
Snatch 135/95

*Two seperate scores

Fight Gone 15 minutes

1RM Thruster (no re-dip) 12 minutes

With a 15 minute running clock
1 minute- Push Press 95/65
2 minutes- Box Jumps 24/20
3 minutes- SDHP 95/65
4 minutes- Double unders
5 minutes- Wall ball

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

3 rounds for time of:
400 m Run
12 Pull-ups
21 Kettlebell Swings (1.5,1 pood)
400 m Run
15 Overhead Squats (95,65 lbs)

Rest 2 min between rounds. Try to maintain even splits

2 Bumpers
PREWOD
5×3 Back Squat+ 1 Front Squat @ 70-80% Back Squat

For time:
25 Lunge steps w/ 2 bumpers 45/25
50 Deficit Push Ups
100m Farmers Carry w/ 2 bumpers 45/25
10 L- Pull ups
30 Box overs w/ 2 bumpers 45/25
25 Lunge steps w/ 2 bumpers 45/25
50 G2OH w/ 1 bumper
15 Burpees to 2 bumpers