12 Minute EMOM - Alternating rounds (Comp) Even Minutes 5, 3, or 1 Muscle-Ups Odd Minutes 5 High Box Jumps 24"/30" (Fitness) Even Minutes Chest-to-Bar Pullups Odd Minutes 5 Box Jumps 20"/24" (Bootcamp) Even Minutes 5 Strict Pullups ( Use band) Odd Minutes 5 Box Jumps 20" OR Active Recovery Easy 5k+ Run or Row

(Comp) and (Fitness) 1 Power Snatch (65/95) + 1 Overhead Squat (65/95) 3 Power Snatches + 3 Overhead Squats 5 Power Snatches + 5 Overhead Squats 50 Double Unders ~Rest 5 minutes 1 Power Snatch + 1 Overhead Squat 3 Power Snatches + 3 Overhead Squats 5 Power Snatches + 5 Overhead Squats 40 Double [...]

Teams of 2 Complete For Time the following ladder from 1 to 10 of: Pullups Renegade Rows Both athletes may work at the same time and must switch to the opposite exercise at the same time. No passing your partner!

(Comp) 15 Strict Press 65/95 400m Run 30 Push Press 65/95 400m Run 45 Push Jerks 65/95 400m Run (Fitness) 15 Strict Press 45/65 400m Run 30 Push Press 45/65 400m Run 45 Push Jerks 45/65 400m Run (Bootcamp) 10 Strict Press 33/45 200m Run 20 Push Press 33/45 200m Run 30 Push Jerks 33/45 [...]

Teams of 2 complete the following for time. The work must be divided evenly with only one person working at a time. Each exercise must be completed before moving to the next in order. 100 Partner Wallballs 14/20 150 Push Press 55/75 200 Burpees 150 Box Jumps 20”/24” 100 Thrusters 55/75

(Comp) and (Fitness) 20 Minute EMOM Even Minutes 7 Deadlifts 135/185 Odd Minutes 7 Burpees (Bootcamp) 20 Minute EMOM Even Minutes 7 Deadlifts 65/95 Odd Minutes 7 Burpees

(Competitor) For time Buy-In Accumulate 1 min of L-Sit Hang from bar(feet must be at hip crease level or above) Then 5 Rounds 40 Double Unders 10 DB Hang Power Cleans 35/50 (Fitness) For time Buy-In Accumulate 1 min of L-Sit Hang from bar Then 5 Rounds 40 Double Unders 10 DB Hang Power Cleans [...]

"JT" (Comp) and ( Fitness) 20 minute time cap 21,15,9 Handstand Pushups Ring Dips Pushups (Bootcamp) 12,9,6 DB Shoulder Strict Press Ring Dips Pushups

Teams of 3 3 Rounds 60 Burpees 200m Run Athletes can divide Burpees any way they want and all athletes may work at the same time. All athletes must run together, however 1 athlete must always be running backwards.

(Competitors) 10 min AMRAP 200m Run 5 Behind the Neck Shoulder to Overhead 95/135 5 Strict Toes to Bar (Fitness) 10 min AMRAP 200m Run 5 Behind the Neck Shoulder to Overhead 65/95 5 Toes to Bar (Bootcamp) 10 min AMRAP 200m Run 5 Behind the Neck Push Press 33/45 5 Hanging Leg Raises