Weightlifting
Push Press (1)
Work up to a 1 Rep Max.

Red
5 Rounds for Time:
20 Wall Balls 20/14lb
10 Power Snatches 95/65lbs
5 Muscle Ups

White
5 Rounds for Time:
20 Wall Balls 16/12lb
10 Power Snatches 75/55lbs
5 Muscle Ups on low Rings

Blue
5 Rounds for Time:
20 Wall Balls 14/10lb
10 Power Snatches 65/45lbs
10 Pull-ups
10 Ring Rows

Weightlifting
Clean and Jerk (1)
Take 15-20 minutes to work up to a 1RM Clean and Jerk.

Red
For Time:
Row 2000m
100 Double Unders
40 CTB Pull Ups

White
For Time:
Row 1500m
70 Double Unders
30 CTB Pull Ups

Blue
For Time:
Row 1000m
200 Single Unders
30 Banded Strict Pull Ups

Weightlifting
Squat Snatch (10×1)
@80-100%

Red
For Time:
100 Double Unders
50 Handstand Push Ups
100 Double Unders

White
For Time:
50 Double Unders
30 Handstand Push Ups on Box
50 Double Unders

Blue
For Time:
200 Single Unders
30 Strict Press
200 Single Unders Unders

Weightlifting
Back Squat (3-3-3-3-3)
Work up to a heavy single. about 90% of your last max then do 5×3 and 85% of that weight.

Red
40-30-20:
Kettlbell Swings 53/35lbs
Run 400m after each set.

White
40-30-20:
Kettlbell Swings 35/26lbs
Run 400m after each set.

Blue
40-30-20:
Kettlbell Swings 26/20lbs
Run 200m after each set.

Red
10 Rounds For Time:
10 Walking Lunges
10 Pushups

White
8 Rounds For Time:
10 Walking Lunges
10 Pushups

Blue
6 Rounds For Time:
10 Walking Lunges
10 Pushups

Tabata:
Hollow Holds
Superman Holds
V-Sit Drill
V-Ups

Weightlifting
Power Snatch (4×1)
AHAP!
Snatch Pull (4×1)
AHAP!
Snatch Grip Deadlift (4X1)
AHAP!

Red
AMRAP 20:00:
8 Power Snatches 115/75lbs
12 Toes to Bar
8 Bar Facing Burpees

White
AMRAP 20:00:
8 Power Snatches 95/65lbs
9 Knee Raises
6 Bar Facing Burpees

Blue
AMRAP 20:00:
8 Power Snatches 75/55lbs
9 Lying Toes to Bar
6 Bar Facing Burpees

Weightlifting
Push Press (2-2-2-2)
Start @80%

Red
E2MOM for 20:00:
Row 200/150m
4 Ring Muscle Ups

White
E2MOM for 20:00:
Row 150/100m
10 CTB Pull Ups

Blue
E2MOM for 16:00:
Row 150/100m
7 Ring Rows

Weightlifting
Clean and Jerk (10X1)
Start @ 80% and Work up to 100%.

Red
AMRAP 7:00:
7 Deadlifts 225/155lbs
7 Burpee Box Jump Overs 24/20″

White
AMRAP 7:00:
7 Deadlifts 185/135lbs
7 Burpee Box Jump Overs 20/18″

Blue
AMRAP 7:00:
7 Deadlifts 155/105lbs
7 Burpee Box Jump Overs 18/12″

Weightlifting
Squat Snatch (10×1)
@80-95%

Amanda
Red
9-7-5:
Muscle-ups
Snatch, 135#/95#

White
9-7-5:
MU on low rings
Snatch 95/65

Blue
9-7-5:
Burpee Pull ups
Snatch 65/45

Weightlifting
Back Squat (3-3-3-3-3-3-3-3)
@ 65%. Speed work!

Red
For time:
100 Sumo Deadlift High Pulls
95/65lbs*
*Every Minute perform 4 Burpees

White
For time:
80 Sumo Deadlift High Pulls
75/55lbs*
*Every Minute perform 4 Burpees

Blue
For time:
60 Sumo Deadlift High Pulls
65/45lbs*
*Every Minute perform 4 Burpees