Fitness/Performance "Fire Alarm" 3 Rounds Bergeron Beep Test* 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test *1 Round of Bergeron Beep Test 7 Thrusters 75/55 7 Pull-ups 7 Burpees Competition 1) build to an 8RM Thruster 2) "Fire Alarm" 3) Body Armor: 2 Sets, Max L-Sit Hold on Parallettes (2:00 rest) 4:30 Plank (switch every 30sec) Elbow Plank (belly facing floor) Side Plank (Left) Side Plank (Right)

Fitness "Pumped Up Game Changer" 21-15-9 Deadlifts 155/105 Box Jumps 24/20 Performance "Pumped Up Game Changer" 21-15-9 Deadlift 225/155 Box Jumps 24/20 Competition 1) Strict HSPU 2 Rounds 50% max set 40% max set 35% max set 2:00 Rest 2) "Pumped Up Game Changer" 21-15-9 Deadlift 275/185 Box Jump 30/24 3) 100 Calorie Assault Bike 10 Cal Slow/10 Cal Fast, not for time

Fitness "Four Ball" 3 Rounds 800m Run 30 Wall Balls 14/10 30 Alternating DB Snatches 35/25 Performance "Four Ball" 3 Rounds 800m Run 30 Wall Balls 20/14 30 Alternating DB Snatches 50/35 Competition 1) Snatch Technique: A) Build to a Moderate set of 3, Snatch Drop B) Build to a Moderate set of 3, Snatch Balance 2) Back Squat, OTM x 12 (3 Rounds) min 1: 5 reps at 77% min 2: 3 reps at 82% min 3: 1 rep at 87% min 4: rest 3) "Four Ball" 3 Rounds 800m Run 30 Wall Balls 20/14 30 Al

Open Gym 10-12 "Catch Fire" 3 Rounds 1000m Row 200m Farmers Carry 50/35 100' Walking Lunge (unweighed)

Classes 8:00, 9:15, 10:30 & Noon "Limitless" Teams of 3, AMRAP 7:00 100/70 Calorie Row Max Clean & Jerks 135/95 (95/65) Rest 3:00 AMRAP 6:00 80/60 Calorie Row Max Power Snatches 115/80 (75/55) Rest 3:00 AMRAP 5:00 60/40 Calorie Assault Bike Max Thrusters 95/65 (65/45)

Fitness "Cement Mixer" on the 3:00 x 7 Rounds: 400m Run 12 Hanging Knee Raises Performance "Cement Mixer" on the 3:00 x 7 Rounds 400m Run 12 Toes to Bar Competition 1) on the 2:00 x 6 sets 2 Tempo Front Squats (5/2/x) 62/62/67/67/72/77% 2) "Cement Mixer on the 3:00 x 7 Rounds 400m Run 12 Toes to Bar score in this workout is your slowest round

Fitness/Performance/Competition On the 3:00, 7 Rounds (21 minutes) 21 AbMat Sit-ups 21 Med Ball Squat Jumps 7 Push Press Scores today are push press weight used, load should be challenging but unbroken

Fitness/Performance 1) "Death Race" 5 Rounds 15/10 Calorie Row 10 Burpees 2) Deadlift, 3x6 across Competition 1) "Death Race" 5 Rounds 15/10 Calorie Assault Bike 10 Burpees 2) Deadlift, 3 x 6 across (moderate load not more than 70%) 3) A: 2 x 8 Sumo Deadlift B: 2 x 12 Romanian Deadlift accessory movements, much lighter focus on technique

Fitness "Liquid Cocaine" 5 Rounds 5 Power Clean & Jerks 105/75 10 Pull-ups Performance "Liquid Cocaine" 5 Rounds 5 Power Clean & Jerks 135/95 10 Pull-ups Competition 1) Strict HSPU, 2 Rounds 45% of Max set 40% of Max set 35% of Max set 1:30 Rest 2) Power Clean & Jerk, OTM x 10 (65/65/68/68/71/71/74/74/77/77% of 1RM C&J) 3) "Liquid Cocaïne" 5 Rounds 5 Power Clean & Jerks 155/105 10 Chest to Bar Pull-ups

Fitness 1) Back Squats, 5x3 2) Front Rack Reverse Lunges, 3x12 3) "Sore Subject" Alternating Tabata A) Barbell Back Squat, 45/35 B) Single Unders Performance/Competition 1) Back Squats, 5x3 Build to a Moderate Weight, no more than 85% 2) Front Rack Reverse Lunges, 3x12 3) "Sore Subject" Alternating Tabata: A) Barbell Back Squats 45/35 B) Double Unders