30 Run 5 mi TT 31 Strict Press 2-2-2

Strict Press 2-2-2 AMRAP 5 mins: Strict Pull-ups, Push-ups, and Alternating Pistols

AMRAP 5 mins: Strict Pull-ups, Push-ups, and Alternating Pistols 3 RFT: Handstand Walks and Squat Snatches

3 RFT: Handstand Walks and Squat Snatches FT: Double Unders, GHD Sit-ups, and Strict Handstand Push-ups Sep | 1 3 RFT: Squat Snatches and 200 m

3 RFT: Squat Snatches and 200 m Alt EMOM 12 mins: Muscle-ups and Back Squats

Alt EMOM 12 mins: Muscle-ups and Back Squats Every 1 min for 4 mins: Hang Power Snatch

Every 1 min for 4 mins: Hang Power Snatch Every 1 min for 4 mins: Hang Power Snatch

Every 1 min for 4 mins: Hang Power Snatch Snatch Deadlift : 3-3-3-3-3

Snatch Deadlift : 3-3-3-3-3 Isabel

Isabel Alt EMOM 20 mins: Bike Erg Calories and Wall Balls 2 Assault Runner : 8x 320 m , rest 2 mins

Assault Runner : 8x 320 m , rest 2 mins Assault Air Runner 2000 m TT

Assault Air Runner 2000 m TT Run : 5x 200 m, rest 1 min

Run : 5x 200 m, rest 1 min Clean : 1-1-1-1-1

Clean : 1-1-1-1-1 Every 1 min for 3 mins: Overhead Squat

Every 1 min for 3 mins: Overhead Squat Jerk : 1-1-1-1-1

Jerk : 1-1-1-1-1 Every 4 mins for 16 mins: GHD Sit-up

Every 4 mins for 16 mins: GHD Sit-up AMRAP 4 mins: Row Calories, Power Snatches, and Bar Facing Burpees

AMRAP 4 mins: Row Calories, Power Snatches, and Bar Facing Burpees AMRAP 4 mins: Row Calories, Power Cleans, and Bar Facing Burpees

AMRAP 4 mins: Row Calories, Power Cleans, and Bar Facing Burpees AMRAP 4 mins: Row Calories, Power Cleans, and Bar Facing Burpees 3 Chipper: Handstand Push-ups, Pull-ups, Double Unders, and 6 more 4 Run : 2000 / 2000 / 2400 m , rest 3 mins

Run : 2000 / 2000 / 2400 m , rest 3 mins Run 1800 m TT

Run 1800 m TT Every 1 min for 9 mins: Snatch 5 Every 1 min for 8 mins: Strict Press

Every 1 min for 8 mins: Strict Press Push Press : 3-3-3-3-3

Push Press : 3-3-3-3-3 15-10-6: Thrusters and Bar Muscle-ups

15-10-6: Thrusters and Bar Muscle-ups 3 RFT: Bike Ergs, Ski Ergs, and Double Unders

3 RFT: Bike Ergs, Ski Ergs, and Double Unders FT: Rows, Clean & Jerks, Rows, and 17 more

6 7 4x 2 mins/2 mins RemReps: Rower Facing Burpees and Row Calories

4x 2 mins/2 mins RemReps: Rower Facing Burpees and Row Calories Every 3:30 for 10:30: Strict Handstand Push-up

Every 3:30 for 10:30: Strict Handstand Push-up 8 RFT: 200 m and Overhead Squats

8 RFT: 200 m and Overhead Squats Every 1 min for 10 mins: Strict Pull-up

Every 1 min for 10 mins: Strict Pull-up Run 5 mi TT 8 9 FT: Twisted Crosses; Overhead Good-For-Yous, Row Calories, Overhead...

FT: Twisted Crosses; Overhead Good-For-Yous, Row Calories, Overhead... Strict J.T.

Strict J.T. FQ: 2.5 mi and Walks

FQ: 2.5 mi and Walks FQ: Rows, Squat Holds, and Hollow Holds

FQ: Rows, Squat Holds, and Hollow Holds FT: Power Snatches, Bar Facing Burpees, Power Snatches, and 9 more

FT: Power Snatches, Bar Facing Burpees, Power Snatches, and 9 more 8 RFQ: Deadlifts and Rows

8 RFQ: Deadlifts and Rows FT: Row Calories, Toes-to-bars, and Wall Balls

FT: Row Calories, Toes-to-bars, and Wall Balls Overhead Squat : 5 Rep Max

Overhead Squat : 5 Rep Max Handstand Walk : 10x 50 ft, every 1 min 10 11 FQ: Burpees, Row Calories, Air Squats, and 2 more

FQ: Burpees, Row Calories, Air Squats, and 2 more FQ: Clean & Jerks and Thrusters

FQ: Clean & Jerks and Thrusters 7 RFT: Bar Muscle-ups, Handstand Walks, and Double Unders

7 RFT: Bar Muscle-ups, Handstand Walks, and Double Unders 3 RFT: 400 m and Squat Cleans 12 FQ: Overhead Squats, Snatch Balances, Overhead Squats, and Snatch Balances

FQ: Overhead Squats, Snatch Balances, Overhead Squats, and Snatch Balances Deadlift : 1x10

Deadlift : 1x10 Snatch : 10 Rep Max

Snatch : 10 Rep Max FQ: 500 m, Air Squats, and Double Unders

FQ: 500 m, Air Squats, and Double Unders Burpees : 60 Reps for Time

Burpees : 60 Reps for Time 4 RFQ: Handstand Push-ups and Bike Ergs

4 RFQ: Handstand Push-ups and Bike Ergs Chipper: Deadlifts, Toes-to-bars, Deadlifts, and 3 more

Chipper: Deadlifts, Toes-to-bars, Deadlifts, and 3 more FT: Rows, Hang Power Cleans, and Rows

13 14 FQ: Snatches, Power Snatches, Clean & Jerks, and 3 more

FQ: Snatches, Power Snatches, Clean & Jerks, and 3 more FQ: 800 m, Assault Bike Calories, Air Squats, and 4 more

FQ: 800 m, Assault Bike Calories, Air Squats, and 4 more 3 RFT: Deadlifts, Alternating Pistols, Toes-to-bars, and Row Calories

3 RFT: Deadlifts, Alternating Pistols, Toes-to-bars, and Row Calories Alt EMOM 32 mins: Chest-to-bar Pull-ups, Strict Handstand Push-ups, Bar Muscle-ups, and 5 more 15 3x AMRAP 3 mins: Row Calories and Rower Facing Burpees

3x AMRAP 3 mins: Row Calories and Rower Facing Burpees FQ: Power Snatches, Snatches, Power Clean & Jerks, and Squat Clean & Jerks

FQ: Power Snatches, Snatches, Power Clean & Jerks, and Squat Clean & Jerks 21-15-9: Thrusters and Chest-to-bar Pull-ups

21-15-9: Thrusters and Chest-to-bar Pull-ups Alt EMOM 20 mins: Row Calories, Strict Handstand Push-ups, Bar Muscle-ups, and Handstand Walks 16 Row 500 m at 80%

Row 500 m at 80% 3 RFQ: Front Rack Holds and Front Squats

3 RFQ: Front Rack Holds and Front Squats Alt EMOM 24 mins: Strict Deficit Handstand Push-ups, Handstand Walks, GHD Sit-ups, and Double Unders 17 3 RFQ: Bar Facing Burpees, Assault Bikes, Handstand Holds, and Assault Bikes 18 19

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