Fitness "Ecod" 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/27 Calorie Row Rest 4 Minutes Between Rounds Round 1: 115/85 Round 2: 95/65 Round 3: 75/55 Performance/Competition "Ecod" 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/27 Calorie Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65

Fitness Build to a Heavy Complex 1 Power Snatch 1 Overhead Squat "Snake Bite" AMRAP 12: 12 Power Snatches (75/55) 12 Overhead Squats (75/55) 12 Pull-ups Performance Build to a Heavy Complex 1 Power Snatch 1 Overhead Squat "Snake Bite" 21-15-9 Power Snatches (95/65) Overhead Squats (95/65) Pull-ups Competition Build to a Single Squat Snatch "Snake Bite" 21-15-9 Squat Snatches (95/65) Chest to Bar Pull-ups

"Pump it Up" 3 Rounds: 5 Strict Handstand Push-ups 5 Strict Pull-ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (each arm) 70/50 Calorie Assault Bike 3 Rounds: 5 Strict Handstand Push-ups 5 Strict Pull-ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (each arm)

Fitness/Performance/Competition "Kelly" 5 Rounds: 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls

It's Friday! Fitness "Gut Feeling" AMRAP 16: 12 Hang Power Cleans (95/65) 21 Lateral Barbell Burpees 12 Push Jerks (95/65) 21 Hanging Knee Raises Performance "Gut Feeling" AMRAP 16: 12 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 12 Push Jerks (135/95) 21 Toes to Bar Competition "Gut Feeling" AMRAP 16: 12 Hang Power Cleans (155/105) 21 Lateral Barbell Burpees 12 Push Jerks (155/105) 12 Bar Muscle Ups

Fitness "Double Dare" On the 4:00 x 5 Rounds: 25/20 Calorie Row 75 Single Unders 5 Deadlifts *Build in Deadlift Weight* Performance "Double Dare" On the 4:00 x 5 Rounds: 25/20 Calorie Row 50 Double Unders 5 Deadlifts *Build in Deadlift Weight* Competition "Double Dare" On the 4:00 x 5 Rounds: 25/20 Calorie Assault Bike 50 Double Unders 5 Deadlifts *Build in Deadlift Weight*

Fitness "Workaholic" 3 Rounds: 21/15 Calorie Row 15 Pull-ups Directly into... 3 Rounds: 21 Kettlebell Swings (35/25) 15 Thrusters (75/55) Performance "Workaholic" 3 Rounds: 21/15 Calorie Row 15 Pull-ups Directly into... 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65) Competition "Workaholic" 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly into... 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65)

Fitness/Performance/Competition Single Arm Dumbbell Strict Press 5x8 each side "Surfer on Acid" 3 Rounds 400m Run 21 Burpees

Fitness Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats "Bartender" AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches barbell: (95/65) Performance Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats "Bartender" AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches barbell: (115/85) Competition Build to a Heavy Complex: On the 2:00 x 5 Sets 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats

"Goldilocks" 3 Rounds: 100' Bear Crawl 20 Slam Balls (25/15) 30/21 Calorie Assault Bike