"Stop, Drop & Roll" Teams of 3 For Time (30 Minute Cap): 1200 Meter MedBall Run 140/100 Calorie Row 100 Hang Power Cleans (115/80) 80 Thrusters (115/80) 60 Squat Cleans (115/80) L2 Scale Options: No MB on run Power Cleans for Squat Cleans Use Rep Scheme 100/80 Cals, 80,60,40 Notes: Teammates will complete this workout for time, or complete as many reps as possible within the 30 minute cap. One athlete works at a time, with teams completing one full station befor

"Inside Out" For Time: 800 Meter Run 21 Power Cleans (155/105) 400 Meter MedBall Run 21 Burpee Box Jump Overs (24/20) L2 Scale Options: 400 M Run Hang Power Cleans 200 M MB Run Box Jump Overs 15 instead of 21 L1 400 M Run 21 Hang MB Cleans 200 M MB Run 21 Burpees Notes: One time through these for movements for time today. Athletes will open up with half a mile of running before completing 21 power cleans at a weight they are capable of cycling 10+ repetiti

“Parks and Wreck” Teams of 2, AMRAP 20: 35/25 Calorie Row 50 Kettlebell Swings (70/53) 35/25 Calorie Row 200 Meter Med Ball Run (20/14) Movement Subs: Russian KB Swings 100 M Run Notes: Teams can aim to find a rep scheme that allows them enough rest to keep moving quickly when it is their turn, but not so much work that they slow down during their set. This is likely somewhere between 7-10 repetitions on the kettlebell and bike and between 50-100 meters on the Wreck Ba

"Mixed Bag” Teams of 3 For Time (25 Minute Cap): 400 Meter Wreck Bag/Medball Run 100 Deadlifts (155/105) 400 Meter Wreck Bag/Medball Run 80 Hang Power Cleans (155/105) 400 Meter Wreck Bag/Medball Run 60 Front Squats (155/105) 400 Meter Wreck Bag/Medball Run 40 Push Jerks (155/105) 400 Meter Wreck Bag/medball Run 20 Clusters (155/105) L1 200m Run Sub KB DL for DL Sub Goblet Squat for FS Sub Push Press for Jerk Sub Hang MB Clean for Cluster Notes:

“Half and Half” Teams of 2 8 Rounds: 400 Meter Row 200 Meter Med Ball Run (20/14) L1 200 M Row 200 M Run Notes: With rest coming, speed is the name of the game. Athletes can expect to work for roughly three minutes before switching off to their partner. The Wreck Bag run has the greatest potential to be the sticking point of this workout due to the additional weight of the bag and the fact that it comes after the row. Taking that into consideration, athletes want to fin

“Annie Got Wrecked” 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run RUNS COMPLETED WITH MED BALL (20/14) L2 Cut DU's in half or Sub 1 min DU attempts each round L1 Sub equal amounts of singles for DU's Sub 200 M run for MB Run Notes: The goal of today is to push for larger sets on the rop

“Handbag” 60/42 Calorie Row 100 Double Unders 800 Meter Med Ball Run (20/14) 100 Double Unders 60/42 Calorie Row L2 Sub 1 Min DU Attempts or 200 singles Sub 800 m without MB L1 30 Cal Row 100 Singles 400 M Med Ball Run or Farmer Carry 100 Singles 30 Cal Row Notes: The pace on the rower and the med ball run will be determine by efficiency and confidence on the jump rope. The goal is to row and run at a pace where athletes can immediately transition to the rope fo