"If your presence costs me my peace, you're too expensive to keep."

“NANCY”

RX

5 rounds for time:
400-m run
15 overhead squats (65/95 lb)

INTERMEDIATE

5 rounds for time:
400-m run
15 overhead squats (55/75 lb)

BEGINNER

5 rounds for time:
200-m run
10 overhead squats (35/45 lb)

SKILL WORK

Pre-workout
5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat

"Time is the only currency you spend without ever knowing your balance. Use it wisely."

RX

3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar

INTERMEDIATE

3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 lateral burpees over the bar

BEGINNER

3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 lateral burpee bar step-overs

SKILL WORK

Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.

"To offend a strong man tell him a lie. To offend a weak man tell him the truth."

RX

AMRAP 16:
200-m run
100-m double-DB farmers carry (35/50 lb)
1:00 plank hold

INTERMEDIATE

AMRAP 16:
200-m run
100-m double-DB farmers carry (20/35 lb)
1:00 plank hold

BEGINNER

AMRAP 16:
200-m run
50-m double-DB farmers carry (10/15 lb)
:30 plank hold from the knees

SKILL WORK

Post-workout
8 sets:
:20 double-unders
:10 rest
– Use this as practice for Saturday’s workout.
– Advanced athletes can try triple-unders or use a weighted rope.

"The people around you are either your circle or your cage."

RX

On a 20:00 clock:
Build to a 1-rep-max snatch

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Rest, stretch, recover.

"Warm the waters and the fish will thrive, chill the waters and the fish will die. Be careful of the culture you create."

RX

5 rounds for time:
12 KB goblet squats (35/53 lb)
1 legless rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups

INTERMEDIATE

5 rounds for time:
12 KB goblet squats (26/35 lb)
1 rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
3 strict pull-ups

BEGINNER

5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups (12/20 in)
3 ring rows

SKILL WORK

Post-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.

"Nothing in this world is harder than speaking the truth, nothing easier than flattery."

RX

For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

INTERMEDIATE

For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run

BEGINNER

For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run

SKILL WORK

Post-workout
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.

"Don't climb a mountain for the world to see you, climb it for you to see the world."

RX

7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups

INTERMEDIATE

7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up

BEGINER

5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions

SKILL WORK

Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.

"Skill only looks like luck to people who don't have skill."

RX

For load:
Thruster
3-3-2-2-1-1-1

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
Thruster
3-3-3-3-3-3

"The more you are thankful, the more you attract things to be thankful for."

RX

3 rounds for time:
25/35-cal Echo bike
21 pull-ups

INTERMEDIATE

3 rounds for time:
20/25-cal Echo bike
15 pull-ups

BEGINNER

3 rounds for time:
12/18-cal Echo bike
15 ring rows

SKILL WORK

Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.

"Anger is the punishment you give yourself for somebody else's mistakes."

RX

AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders

INTERMEDIATE

AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders

BEGINNER

AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.

SKILL WORK

Pre-workout
1 round:
:30 single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest

"Your life is your story. Write well, edit often."

RX

5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)

INTERMEDIATE

5 rounds for time:
200/250-m row
5 power cleans (95/135 lb)

BEGINNER

5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)

SKILL WORK

Pre-workout
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans

“1776”

For Time (in a Team of 3)

• Kettlebell Swings (53/35 lb)

• Box Jumps (24/20 in)

• Air Squats

• Push-Ups

• Burpees

• Pull-Ups

• Sit-Ups

• Row (calories)

• Double-Unders

• Wall Ball Shots (20/14 lb)

• Ball Slams (30/20 lb)

• Dumbbell Push Press (45/35 lb)

• As a team, complete a total of 1776 reps involving all exercises in any order

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

"You cannot see your reflection in boiling water. Similarly, you cannot see the truth in a state of anger. When the water calms, clarity comes."

RX

Every 3:00 x 8 rounds:

Odd rounds:
15 toes-to-bars
45 double-unders

Even rounds:
45 double-unders
12/15-cal row

INTERMEDIATE

Every 3:00 x 8 rounds:

Odd rounds:
10 toes-to-bars
30 double-unders

Even rounds:
30 double-unders
12/15-cal row

BEGINNER

Every 3:00 x 8 rounds:

Odd rounds:
10 hanging knee raises
45 single-unders

Even rounds:
45 single-unders
8/10-cal row

Skill Work

Post-workout
3 sets:
Suitcase carry, right (100 ft)
Suitcase carry, left (100 ft)
– Rest as needed.
– Athlete’s choice of moderate-to-heavy load.

"Anyone can give material things, but giving attention, loyalty, effort, and honesty is priceless."

RX

21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike

INTERMEDIATE

21-15-9-21 reps for time:
Sumo deadlift high pulls (55/75 lb)
Push presses (55/75 lb)
15-12-9-15
Cal Echo bike

BEGINNER

15-10-5-15 reps for time:
Sumo deadlift high pulls (35/45 lb)
Push presses (35/45 lb)
Cal Echo bike

"Your life is your story. Write well, edit often."

RX

For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (35/50 lb)
3 rope climbs (15/15 ft)
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

INTERMEDIATE

For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (20/35 lb)
3 rope climbs (12/12 ft)
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

BEGINNER

For time:
600-m run
Double-DB front-rack walking lunge (40 ft) (10/15 lb)
3 pull-to-stands
200-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands
100-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands

Skill Work

Post-workout
3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope

"Anger is the punishment you give yourself for somebody else's mistakes."

Heavy Day

RX

For load:
3-3-3-3-3-3-3
Back squat

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
5-5-5-5-5-5-5
Back squat

"Confidence is silent, insecurities are loud, move accordingly"

RX

AMRAP 15:
100-m DB suitcase carry (35/50 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

INTERMEDIATE

AMRAP 15:
100-m DB suitcase carry (20/35 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

BEGINNER

AMRAP 15:
100-m DB suitcase carry (10/15 lb)
15 box jumps (12/20 in)
15 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

Skill Work

Post-workout
2 sets:
5 single-arm DB suitcase deadlifts, right
5 single-arm DB suitcase deadlifts, left
– Rest 1:00 between sets.

"People only see the decisions you made, not the choices you had."

RX

5 rounds:
AMRAP 2:
20 wall-ball shots (20/30 lb) (9/10 ft)
Max ring muscle-ups
– Rest 2:00 between rounds.

INTERMEDIATE

5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max jumping ring muscle-up transitions
– Rest 2:00 between rounds.

BEGINNER

5 rounds:
AMRAP 2:
20 wall-ball shots (10/12 lb) (9/9 ft)
Max foot-assisted ring dips
– Rest 2:00 between rounds.

Skill Work

Pre-workout
Ring muscle-up skill work

"The quieter you become, the more you are able to hear."

RX

For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.

INTERMEDIATE

Same as Rx’d

BEGINNER

For time with a partner:
150/200-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold from the knees with each transition.

Skill Work

Post-workout
AMRAP 6:
20 band pull-aparts
10 banded pass throughs
10 banded high pulls

"To know what people really think, pay attention to what they do, rather than what they say."

“Linda”

RX

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

INTERMEDIATE

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

BEGINNER

8-7-6-5-4-3-2-1 reps for time:
Deadlift (65/95 lb)
Bench press (55/75 lb)
Squat clean (35/45 lb)