Fitness "Bell Pepper" On the Minute x 20: (4 Rounds) Min1: 10-15 Calorie Bike (row) Min 2: 10-15 Wall balls (20/14) Min 3: 10-15 Double Kettlebell Deadlifts Min 4: 1 Rope Climb Min 5: Rest Performance/Competition "Goat Day" On the Minute x 20: (5 Rounds) Min1: Movement 1 Min 2: Movement 2 Min 3: Movement 3 Min 4: Movement 4 You choose 2 to 4 movements and alternate every minute for 20 Minutes. This is an excellent opportunity to work on improving your skills.

Fitness/Performance/Competition "Tri Sprint Intervals V2" 5 Rounds: AMRAP 4: 30 Shuttle Runs 15 Toes to Bar Max Calorie Row Rest 4 Minutes Between Rounds

Fitness Push Jerk Build to a Heavy Set of 3 "Bruiser" AMRAP 12: 15 Push Jerks (95/65) 30 Air Squats 90 Single Unders Performance/Competition Push Jerk Build to a Heavy Set of 3 "Bruiser" AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders

Fitness/Performance "9 Volt" AMRAP 9: 2 Kettlebell Swings (53/35) 2 Box Jumps (24/20) 4 Kettlebell Swings (53/35) 4 Box Jumps (24/20) increase by 2 reps until time is called Competition "Open 20.3" 21-15-9 Deadlifts (225/155) Handstand Push-ups directly into... 21 Deadlifts (315/205) 50ft Handstand Walk 15 Deadlifts (315/205) 50ft Handstand Walk 9 Deadlifts (315/205) 50ft Handstand Walk

Yay! Open Gym 10-1 "Crunchin' Numbers" 4 Rounds: 30/21 Calorie Bike 30 Ball Slams (25/20) 30 AbMat Sit-ups

Fitness "Wrong Turn" Teams of 2 AMRAP 25: 12 Front Squats (75/55) 9 Burpees 6 Ring Rows Continuous 400m Run Performance/Competition "Wrong Turn" Teams of 2 AMRAP 25: 12 Front Squats (95/65) 9 Lateral Barbell Burpees 6 Pull-ups Continuous 400m Weighted Run

Fitness/Performance "Open 20.3" 21-15-9 Deadlifts (135/95) Hand Release Push-ups Then... 21-15-9 Deadlifts (135/185) 50-ft Bear Crawl Competition "Open 20.3" 21-15-9 Deadlifts (225/155) Hand Stand Push-ups Then... 21-15-9 Deadlifts (315/225) 50-ft Handstand Walk

Fitness "Slamma Jamma" On the Minute x 20: (5 Rounds) Min1: 10-15 Ball Slams Min 2: 10-15 Shuttle Runs Min 3: 10-15 Slam Ball Squats Min 4: 10-15 AbMat Sit-ups Performance/Competition "Goat Day" On the Minute x 20: (5 Rounds) Min1: Movement 1 Min 2: Movement 2 Min 3: Movement 3 Min 4: Movement 4 You choose 2 to 4 movements and alternate every minute for 20 Minutes. This is an excellent opportunity to work on improving your skills.

Fitness/Performance/Competition "Jack In The Box" 1000 Meter Row 800 Meter Run 50 Box Jump Overs 24/20 800 Meter Run 1000 Meter Row

Fitness Hang Power Clean Build to a Heavy Set of 3 "BlooDThirsty" AMRAP 12: 15 Burpees 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (Barbell 115/85) Performance Hang Power Clean Build to a Heavy Set of 3 "BlooDThirsty" AMRAP 12: 15 Burpees 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (Barbell 155/105) Competition Hang Power Clean Build to a Heavy Set of 3 "BlooDThirsty" AMRAP 12: 12 Calorie Assault Bike 12 Deadlifts 9 Hang Power Cleans 9 Strict Handstand Push-ups (Barbell 1