Leg Driven

img_9339RED (RX):
4 Rounds:
Odd min.: Run 200 m
Even min.: KB Swings (53/35 lb.)

Rest 2 min.

4 Rounds:
Odd min.: 15 Push Presses (115/75 lb.)
Even min.: Run 200 m

WHITE:

4 Rounds:
Odd min.: Run 200 m
Even min.: 12 KB Swings (44/26 lb.)

Rest 2 min.

4 Rounds:
Odd min.: 15 Push Presses (95/65 lb.)
Even min.: Run 200 m

BLUE:
4 Rounds:
Odd min.: Run 150 m
Even min.: 9 KB Swings

Rest 2 min.

4 Rounds:
Odd min.: 10 Push Presses
Even min.: Run 200 m

All Out

RED (RX):
10 Rounds for Reps:
30 sec. Hang Squat Cleans (185/135 lb.)
1 min. Rest

WHITE:

10 Rounds for Reps:
30 sec. Hang Squat Cleans (135/95 lb.)
1 min. Rest

BLUE:

10 Rounds for Reps:
30 sec. Hang Squat Cleans
1 min. Rest

Max Set

img_9285Strength:
Power Snatch
4-3-2-1-1-1

Metcon:
RED (RX):
AMRAP in 10 Minutes:
Max Set Power Snatches @ 80 % 1RM
12 HSPU
24 Hip Extensions or Good Mornings

WHITE:
AMRAP in 10 Minutes:
Max Set Power Snatches @ 75 % 1RM
10 HSPU
20 Double Hand KB Swings, 53/35

BLUE:
AMRAP in 10 Minutes:
Max Set Power Snatches
10 Pike HSPU
20 Good Mornings

TGU

RED (RX):
3 Rounds for Time:
30 Step-ups (50/35 lb.)
15 Alt. Turkish Get-ups
30/25 Cal. Assault Bike

WHITE:
3 Rounds for Time:
30 Step-ups (40/25 lb.)
15 Alt. Turkish Get-ups
25/20 Cal. Assault Bike

BLUE:
3 Rounds for Time:
20 Step-ups
10 Alt. Turkish Get-ups
20/15 Cal. Assault Bike

That Escalated Quickly

RED (RX+):
For Time:
14 Shoulder-to-Overhead
Run 800 m
12 Shoulder-to-Overhead
Run 400 m
10 Shoulder-to-Overhead
Run 800 m
8 Shoulder-to-Overhead

Men: 155-185-205-225
Women: 115-125-135-155

WHITE (RX):
For Time:
14 Shoulder-to-Overhead
Run 800 m
12 Shoulder-to-Overhead
Run 400 m
10 Shoulder-to-Overhead
Run 800 m
8 Shoulder-to-Overhead

Men: 135-155-185-205
Women: 95-105-115-135

BLUE:
For Time:
12 Shoulder-to-Overhead
Run 600 m
10 Shoulder-to-Overhead
Run 400 m
8 Shoulder-to-Overhead
Run 600 m
6 Shoulder-to-Overhead

**Scale weight as needed