Fitness: "Waterlogged" 1000m Row directly into... 30 Dumbbell Snatches (35/25) 15 Burpee Box Jumps (24/20) 20 Dumbbell Snatches (35/25) 10 Burpee Box Jumps (24/20) 10 Dumbbell Snatches (35/25) 5 Burpee Box Jumps (24/20) Performance "Waterlogged" 1000m Row directly into... 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24/20) 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24/20) 10 Dumbbell Snatches (50/35) 5 Burpee Box Jumps (24/20) Competition "Waterlogged" 1000m Row d

Front Squat Build to a Heavy Single "Front Runner" 200m Run, 2 Front Squats 200m Run, 4 Front Squats 200m Run, 6 Front Squats 200m Run, 8 Front Squats 200m Run, 10 Front squats Fitness: (95/65) Performance: ( 135/95) Competition: (165/110)

Fitness "Handlebars" 4 Rounds 21/15 Calorie Row 15 Hanging Knee Raises 7 Clean & Jerks (115/80) Performance "Handlebars" 4 Rounds 21/15 Calorie Row 15 Toes to Bar 7 Clean & Jerks (135/95) Competition "Handlebars" 4 Rounds 21/15 Calorie Assault Bike 15 Toes to Bar 7 Clean & Jerks (155/105)

Open Gym 10-1 "Hogwarts" AMRAP 15: 21/15 Calorie Assault Bike 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups 15 Goblet Squats (70/53)

Fitness "Bubba Gump" 3 Rounds 800m Run 30 Deadlifts (115/80) 30 Lateral Barbell Burpees Performance/Competition "Bubba Gump" 3 Rounds 800m Run 30 Deadlifts (155/105) 30 Lateral Barbell Burpees

Fitness Overhead Squat Build to a Heavy Set of 3 "Denim" AMRAP 15: 90 Single Unders 30/21 Calorie Row 15 Overhead Squats (95/65) Performance/Competition Overhead Squat Build to a Heavy Set of 3 "Denim" AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)

Fitness/Performance/Competition "Boat Race" 500m Row 400m Run 3minutes rest between rounds "Simple but not easy."

Fitness "The Chief" 5 Rounds AMRAP 3: 3 Power Cleans (95/65) 6 Push-ups 9 Air Squats rest 1:00 between rounds Performance/Competition "The Chief" 5 Rounds AMRAP 3: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats rest 1:00 between rounds

Fitness/Performance "Old Town Road" 6 Rounds 15/12 Calorie Row 150' Farmers Carry (35's/20's) 9 Candlesticks (holding post) Competition "Old Town Road" 6 Rounds 15/12 Calorie Assault Bike 150' Farmers Carry (50's/35's) 9 Strict Toes to Bar

Fitness "Destiny's Child" 15-12-9 Power Snatch (75/55) Box Jump Overs (24/20) directly into... 15-12-9 Overhead Squats (75/55) Lateral Barbell Burpees Performance/Competition "Destiny's Child" 15-12-9 Power Snatch (95/65) Box Jump Overs (24/20) directly into... 15-12-9 Overhead Squats (95/65) Lateral Barbell Burpees