A.) You have 15 min to find your 3 rep max for weighted pull-ups and back squat! B.) 5 rounds for time of: •10 back squat (155#/105#), •200 m. run, •10 ring rows, •200 m. run, •1 min. rest

Monday A.)  Power Clean: 5(75%), 3(85%), 1+(95%) B.) 10 rounds for time of: • 12 Deadlift (135/95), • 12 push-ups (hand release) _________________________________________________ Tuesday A.) Strict Press:  5(75%), 3(85%), 1+(95%) B.) 30-20-10 reps for time of: •Row (calories), •Stick Jumps (24″/20″), •KB Swings (53#/35#)

Monday A.)  Front Squats 3 (65%), 3 (70%), 3 (75%), 3 (80%), 3 (85%), 3 (90%) B.) 3-6-9-12-15-18 reps for time of: •Pull-ups, •Box Jumps (30/24) _________________________________________________________________ Tuesday A.) Snatch: 3-3-3-3-3-3 (start with first set at 65% of 1 RM; then increase load ea. set) B.) 4 rounds for time of: •Run 400 meters, •10 [...]

WORKOUT 12 . 4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible [...]

A.) Agility Ladders, Tire Flips, Double Unders B.) For Time: Run 800 meters, 100 sit-ups, Run 800 meters, 50 v-ups

A.) Over-Head Squat: 5-3-3-3 B.) 12 min AMRAP of: 10 box jumps (30/24), Run 200 m, 20 ball slams (30/20)

A.) Over-Head Squat: 5(60%), 3(70%), 3(80%), 3(90%) B.) For Time: Run 401 meters, 41 push-ups (hand release), 41 over-head squats (45/35), 41 situps, 41 double unders, 41 calorie row

Find your 5 rep max for: •Hang Squat Clean •Push Press •Weighted Chin-Up *You get 3 attempts for ea of the three lifts. Your 3rd attempt is your 5 rep max

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: [...]

A.) Agility Ladders B.) Deadlift:  5(50%), 5(60%), 5(70%), 5+(80%) C.) 2 rounds for time of: 20 deadlift (225/155), 20 straight arm abmat sit-ups (45/25), 20 wall ball (20/14), 20 push-ups, 20 supermans