Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance & Fitness: Power Clean – 10 Min work up and skill. Climb to heavier than WOD weight then back off to WOD weight.

Part 2 – Conditioning: “Ten”

Performance: 10 Rounds for time (with 20 min timecap) of –

• 2 Power Cleans (135/95lb)
• 3 Thrusters (same BB)
• 2 Rope Climbs

Fitness: 10 Rounds for time (with 20 min timecap) of –

• 2 Power Cleans at 7 RPE
• 3 Thrusters (same BB or use DBs)
• 2 Rope climb progressions

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance & Fitness: 7 sets of 3 reps of Strict Press climbing in weight

Part 2 – Conditioning: “Boise”

Performance: AMRAP 12 min, ascending ladder (2-4-6-8-10…etc) of –

• Shoulder to Overhead (115/75lb)
• 3x Sit-ups (6-12-18-24-30…etc)

*100m shuttle run between rounds

Fitness:

AMRAP 12 min, ascending ladder (2-4-6-8-10…etc) of –

• Shoulder to Overhead @ 6RPE
• 2-3x Sit-ups

*100m shuttle run between rounds

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 5@65%, 5@70%, 5@75%, then drop back to 65% and get as many reps as possible
Fitness: Squat – 4 sets of @5 reps, working up to a 7/8 RPE

Part 2 – Conditioning: “Kentucky Woman”

Performance:

• 60 seconds max effort Double-Unders

AMRAP 3 min of –

• 6 Front Squat (155/105lb)
• 6 Burpee Over Bar (bar facing, both feet at the same time)

–rest 1 min–

AMRAP 3 min of –

• 6 Front Squat
• 6 Burpee Over Bar

…then

• 60 seconds max effort Double-Unders

**Score is Rounds and Reps and total DUs (record in Notes area)

Fitness:

• 60 seconds max effort Speed Steps or Single-Unders

AMRAP 3 min of –

• 6 Front Squat @8 RPE
• 6 Burpee Over Bar (any method to get over the bar)

–rest 1 min–

AMRAP 3 min of –

• 6 Front Squat
• 6 Burpee Over Bar

…then

• 60 seconds max effort Speed Steps or Single-Unders

**Score is Rounds and Reps and total Speed steps or Single-Unders (record in Notes area)

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movement standards and scaling options

Conditioning: “TK”

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Performance: (RX is ON) 20 Min AMRAP of –

• 8 Strict Pull-ups
• 8 Box jumps (36/30”)
• 12 KB Swings (32/24k)

Fitness: 20 Min AMRAP of –

• 8 Ring Rows
• 8 Box jumps or step ups
• 12 KB Swings

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movement standards and progressions

Part 2 – Conditioning: “Karl’s Wife is Twisted”

Performance: For time –

• Run 400 meters
• 21 Thrusters (95/65lb)
• 21 Pull-ups
• Run 300 meters (as a shuttle, 150m out then back)
• 15 Thrusters (115/75lb)
• 15 Pull-ups
• Run 200 meter
• 9 Thrusters (135/95lb)
• 9 Pull-ups

Fitness:

• Run 400 meters
• 21 Thrusters at 5 RPE
• 21 Ring Rows
• Run 300 meters (as a shuttle, 150m out then back)
• 15 Thrusters at 6 RPE
• 15 Ring Rows
• Run 200 meter
• 9 Thrusters at 7 RPE
• 9 Ring Rows

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 7×1 Climbing in weight – catch in the power position if still correcting mobility
Fitness: 7×2 deadlift. Climbing to RPE of 9. 

Part 2 – Conditioning: “Bingo”

Performance: 7 RFT with 12  minute timecap –

• 6 Power Snatch (115/75lb)
• 8 Toes to Bar

Fitness: 7 RFT with 12 min timecap –

• 6 G2OH @ RPE 6
• 10 Kipping knee-ups or 12 abmat sit-ups

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Skill: TTB progressions and efficiencies

Part 2 – Conditioning: “Kris Kross”

Performance: For time –

• Run 400
• 25 Wall ball (20/14lb)
• 25 Box Jump (24/20”)
• 25 Double-unders
• Run 400
• 25 Wall ball
• 25 Box Jump
• 25 Double-unders
• Run 400

Fitness: For time –

• Run 400 or Row 500m
• 25 Wall ball
• 25 Box Jump or step-ups
• 25 Speed Steps or 40 Single-Unders
• Run 400
• 25 Wall ball
• 25 Box Jump or step-ups
• 25 Speed Steps or 40 Single-Unders 
• Run 400

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Hang Clean – 7×1 climbing
Fitness: Hang Power Clean or Hang (full) Clean – 7×1 climbing

Part 2 – Conditioning: “Terminal Velocity”

Performance:  5 RFT – Timecap 12 min

• 5 Hang Clean (115/75lb)
• 1 Rope Climb
• 100m Shuttle Run

Fitness: 5 RFT – Timecap 12 min

• 5 Hang Power Clean @ RPE 6
• 2 Rope Progression
• 100m Shuttle Run

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Press 3-3-3, Push-Press 2-2-2, Power Jerk 1-1-1. Finish the sets/reps of one movement before starting the next.
Fitness: All movements should be 3 sets of 3 reps climbing in weight to  a 7 RPE, Press, Push-Press, Power Jerk. Finish the sets/reps of one movement before starting the next.

Part 2 – Conditioning: “Up and Over”

Performance: AMRAP 10 min of –

• 7 Deadlifts @ bodyweight
• 14 Burpees over bar, both feet at the same time

Fitness: AMRAP 10 min of –

• 7 Deadlifts @ 5 RPE
• 14 Burpees over bar, any method

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Cleans – EMOM 8 – 2 reps – at 75% across

Fitness: Power or full clean – EMOM 8 min – 2 reps @ RPE 6 across

Part 2 – Conditioning: “Dog Bone”

Performance: AMRAP 12 min of –

• 200m run
• 18 KB swings (24/16k)
• 12 Front Rack lunge (95/65lb, L+R=2)

Fitness: AMRAP 12 min of –

• 200m run
• 18 KB swings
• 12 Front rack lunge