Fitness "Deep End" 5 Rounds: 1 Minute Row 1 Minute Power Cleans (95/65) 1 Minute Burpees 1 Minute Rest Performance/Competition "Deep End" 5 Rounds: 1 Minute Row 1 Minute Power Cleans (115/85) 1 Minute Burpees 1 Minute Rest

Fitness Snatch Complex Build to a Heavy: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch "Paw Patrol" AMRAP 15: 80 Single Unders 20 Leg Raises 5 Hang Power Snatches (95/65) 5 Overhead Squats (95/65) Performance Snatch Complex Build to a Heavy: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch "Paw Patrol" AMRAP 15: 60 Double Unders 20 Toes to Bar 5 Hang Power Snatches (115/85) 5 Overhead Squats (115/85) Competition Snatch Complex Build to a Heavy: 1 Hang Power

Fitness "Triplets" Teams of 3: (25 Minute Cap) 50 Bench Press (95/65) 200 Meter Run (4 laps each) 50 Deadlifts (135/95) 200 Meter Run 50 Bench Press (115/85) 200 Meter Run 50 Deadlifts (155/105) 200 Meter Run 50 Bench Press (135/95) 200 Meter Run 50 Deadlifts (185/135) 200 Meter Run Performance/Competition "Triplets" Teams of 3: (25 Minute Cap) 50 Bench Press (115/85) 200 Meter Run (4 laps each) 50 Deadlifts (155/105) 200 Meter Run 50 Bench Press (135/95) 200 Meter Run 50 Dea

Fitness "Buckle Up" AMRAP 5: 200' Walking Lunge (body weight) 50 AbMat Sit-ups Max Calorie row Rest 5 Minutes AMRAP 5: 100' Dumbbell Walking Lunge (35/20) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 200' Walking Lunge (body weight) 50 AbMat Sit-ups Max Calorie Row Performance/Competition "Buckle Up" AMRAP 5: 200' Walking Lunge (body weight) 50 AbMat Sit-ups Max Calorie row Rest 5 Minutes AMRAP 5: 100' Dumbbell Walking Lunge (50/35) 50 AbMat Sit-ups Max Calorie Ro

Fitness "Speed Limit" AMRAP 15: buy in: 100/80 Calorie Row directly into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Ring Rows Performance "Speed Limit" AMRAP 15: buy in: 100/80 Calorie Row directly into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Pull-ups Competition "Speed Limit" AMRAP 15: buy in: 100/80 Calorie Assault Bike directly into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups

The Crew Fitness Barbell Complex Build to a Heavy: 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster "Rack City" 10 Power Cleans (95/65) 50 Air Squats 10 Front Squats (95/65) 50 Air Squats 10 Push Jerks (95/65) 50 Air Squats Performance Barbell Complex Build to a Heavy: 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster "Rack City" 10 Power Cleans (135/95) 50 Air Squats 10 Front Squats (135/95) 50 Air Squats 10 Push Jerks (135/95) 50 Air Squats Competition Barbell Complex Buil

Open Gym 10-1 "Spike Ball" 3 Rounds: 100' Walking Lunge 20 Slam Balls (25/20) 100' Walking Lunge 20 Slam Ball Squats (25/20)

Fitness "Group Hug" Teams of 3 AMRAP 30: 5 Hanging Leg Raises 7/5 Calorie Row 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate) Weight 1: 45/35 Weight 2: 65/45 Weight 3: 75/55 Weight 4: 95/65 Weight 5: 115/85 Performance/Competition "Group Hug" Teams of 3 AMRAP 30: 5 Toes to Bar 7/5 Calorie Row 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate) Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP

Fitness "Crash Test" 1500 Meter Row 30 Deadlifts (135/95) 45 Lateral Barbell Burpees Performance "Crash Test" 1500 Meter Row 30 Deadlifts (205/135) 45 Lateral Barbell Burpees Competition "Crash Test" 1500 Meter Row 30 Deadlifts (245/165) 45 Lateral Barbell Burpees

Fitness/Performance/Competition "Ab-sured" On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Row 6 Barbell Strict Press *Build in Strict Press Weight*