Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks  (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

From (0-24min.)
Metcon (AMRAP – Rounds)
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
Max Shuttle Runs
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
50 Double Unders

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

WOD
Holleyman +1 EMOM
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Minute Until You FAIL… if you fail under 10 rounds lighten up the weight and
keep going. Try to get 20 rounds

Every 4 min. x 4 rounds
3 Back Squats + 400m run.
Rest 3 min.
Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
6min. Ladder: 2DBs
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg

Every 4 min. x 4 rounds
3 Back Squats + 400m run.
Rest 3 min.
Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
6min. Ladder: 2DBs
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg

Every 4 min. x 4 rounds
3 Back Squats + 400m run.
Rest 3 min.
Every 4 min. x 4 rounds
5 Front Squats + 400m row.
For Time:
6min. Ladder: 2DBs
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg

PARTNER WOD
In Teams of 2.
On the first section, you both can work together. Then add your individual best clean and jerks
together for 1 max total score. Follow the time caps for the remainder of the workout…
(0-12 min.)
Build to a 1 RM Clean and Jerk
Metcon (AMRAP – Rounds and Reps)
(14-24 min.)
10 min. AMRAP:
Get as far as possible in this ladder…
20 Cals on the Rower
20 Pull-Ups or 10 Muscle Ups
40 Cals on the Rower
40 Pull-Ups or 20 Muscle Ups
60 Cals on the Rower
60 Pull-Ups or 30 Muscle Ups
… And so on… Adding 20 reps each round (or 10 on the muscle ups if you choose that route)

Only 1 person may work at a time on this section. Switch whenever you like!
Metcon (AMRAP – Rounds and Reps)
(26-36min.)
10min. AMRAP:
Get as far as possible in this ladder…
20 Deadlifts (185/135)
20 Burpees
30 Deadlifts (235/165)
30 Burpees
40 Deadlifts (285/195)
40 Burpees

… And so on… Adding 10 reps each round AND adding weight (50lb for men and 30lbs. for women)
each round.
Only 1 person may work at a time on this section. Switch whenever you like!

EMOM x 5 Rounds: (35min. Total)
Min. 1) 18/14 Cal Row
Min. 2) 20 Box Jumps 24/20"
Min. 3) 18 Wall Balls (20/14lbs.)
Min. 4) 20 Push-Ups
Min. 5) 15 Double DB Hang Cleans (45/30s)
Min. 6) 20 Sit-Ups
Min. 7) Rest

EMOM x 5 Rounds: (35min. Total)
Min. 1) 18/14 Cal Row
Min. 2) 20 Box Jumps 24/20"
Min. 3) 18 Wall Balls (20/14lbs.)
Min. 4) 20 Push-Ups
Min. 5) 15 Double DB Hang Cleans (45/30s)
Min. 6) 20 Sit-Ups
Min. 7) Rest

EMOM x 5 Rounds: (35min. Total)
Min. 1) 18/14 Cal Row
Min. 2) 20 Box Jumps 24/20"
Min. 3) 18 Wall Balls (20/14lbs.)
Min. 4) 20 Push-Ups
Min. 5) 15 Double DB Hang Cleans (45/30s)
Min. 6) 20 Sit-Ups
Min. 7) Rest