Michael/ 800m run/ GHD back extensions/ sit-ups

Omar/ thrusters/ bar-facing burpees

400m Run/ R Suitcase Carry/ L Suitcase Carry/ :15 L-sit

5,000m run

Deadlifts/ Double-unders/ Overhead Squats/ Pull-ups

hang squat cleans/ rope climbs to 15ft/ rope climbs

Dumbbell Bench Press/ Knees-to-elbows/ 1000m Air Bike/ Recommended Loading

Front-rack reverse lunges/ Knees-to-elbows/ Bike calories

Box Jumps/ Hang Power Clean/ 8-8-8-4-4-4-2-2-2

Deadlift

Ring Muscle-ups/ 600m Run/ Walking Lunges

200m run/ freestanding shoulder taps/ skin-the-cats/ L pull-ups/ deficit push-ups

Double-unders/ Wallball Shots/ Clean & Jerks

sled drag

Strict Weighted Pull-ups/ Medball Side Toss/ Air Bike

Back squat

Push/Split Jerk/ Push Press/ Shoulder Press

Gwen/ Clean and jerks

Chest-to-bar Pull-ups/ Reverse Lunges, weighted/ 6000m Row

800m run/ air squats/ GHD sit-ups

200m run

Bench presses/ Chest-to-bar pull-ups

E3MOM x 30 min/ Squat Cleans

overhead squats

CHECKPOINT FOXTROT/ "Beach Body"/ In a 10-minute window/ Pull-up/ Dip/ Pull-ups /+4

Regionals, Event 2/ 2,000m row/ alternating single-leg squats/ hang cleans

Power Snatch/ 200m Shuttle Run (50x4)/ Box Jumps, 24"/20"/ Double-unders

400m run

Front Rack Carry, 53's/35's/ Bulgarian Split Squats/ L-sit Rope Climbs, 15 ft.

On an 18-minute clock/ Pull-ups/ Thrusters/ In the remaining time/ Build to a heavy single thruster/ Take the bar

Partner "A"/ :30 Max Cals, Air Bike/ Partner "B"

For max calories/ 1-minute air bike/ As many reps as possible in 10 minutes of/ Burpee box get-overs/ A weight vest is optional.

800m Run/ Chin-ups, strict/ Front Rack Lunge/ Push Press

front squats, weight 1/ burpees over the bar/ front squats, weight 2/ front squats, weight 3/ front squats, weight 4/ front squats, weight 5

Power Clean/ 1-1-1-1-8-8-8-8

rope climbs to 15ft/ dumbbell farmers carry shuttles/ dumbbell deadlifts/ 21 cal bike/ rope climbs/ 15 cal bike /+1

Bar Muscle-ups/ Push-ups/ Hollow Rocks

Push press/ strict pull-up/ strict pull-ups/ push presses/ Etc.

400m Run/ Goblet Squats/ Kettlebell Snatch/ Partner "A"/ Partner "B"

1,000m run/ 200m row/ 800m run/ 400m row/ 600m run/ 600m row /+4

250m/200m row

AbMat sit-ups/ box jump-overs/ squat cleans/ toes-to-bars in remaining time