Every minute on the minute for 8 minutes: Power Snatch x 2 reps.

Then:

AMRAP in 12 minutes of:

3 Power Snatches 115/75

3 Bar Muscle-ups

15 Air Squats

In Teams of 2, with 1 partner working at a time, complete for time:

Row or Run 1600 meters

60 Weighted Steps 53/35

100 Wall Balls 20/14

60 Hang Power Clean 115/75

200 Double unders

60 Strict Pull-ups

21-18-15-12-9-6-3 reps, for time of:

Russian Kettlebell Swing 70/53

Burpee

Push Press 75/55

Then:

Post workout finisher:

3 rounds of:

30 secs Hollow Hold

30 secs Arch Hold

For time:

Row 1000/800 meters

-- then --

4 rounds of:

20 Push-ups

25 AbMat Sit-ups

10 Front Squats 135/95

AMRAP in 14 minutes of:

200 meter Shuttle Run

9 Toes to Bar

9 Box Jump Overs 24/20

10 rounds for time of:

3 Power Cleans 185/125

4 Lateral Burpee Over Bar

10 Wall Balls 20/14

For time:

9 Squat Snatches 95/65

15 Pull-ups

12 Handstand Push-ups

7 Squat Snatches

10 Pull-ups

9 Handstand Push-ups

5 Squat Snatches

5 Pull-ups

6 Handstand Push-ups

7 Squat Snatches

10 Pull-ups

9 Handstand Push-ups

9 Squat Snatches

15 Pull-ups

12 Handstand Push-ups

Please note that there is no open gym this Saturday due to the Weightlifting Clinic, but the class is on at 9am!

In Team of 2, with 1 partner working at a time, 3 Rounds for time of:

60 Calories on a machine

1 min Synchronized Handstand hold

*50 Burpees

*Rd 1: Regular Burpees   

Rd 2: Burpees to target   

Rd 3: Burpees Pull-ups

– Split the calories and burpees anyhow

– Try to switch machine every round

30-20-10 reps for time of:

Wallballs 20/14

Toes-to-bar

Then:

At minute 13, Tabata of:

Hollow hold

Arch hold

Tabata is 20 secs of work 10 secs rest for 8 rounds.

So 20 secs Hollow hold rest 10 secs then 20 secs Arch holds rest 10 secs back to Hollow hold and so on.

10-minute build: Increase weight gradually while completing the Power clean complex with perfect form:

1 High Hang Power Clean (pocket/mid thigh Height)

1 Hang Power Clean (Just above Knee)

1 Power Clean (From floor)

Then

Complete as many rounds as possible in 10 mins of:

3 Power Cleans 155/105

20 Double Unders

– Add 10 Double Unders each round.

“Warm-up”

Every minute on the minute for 6 minutes:

4 Push Jerks

Then:

Every 4 minutes for 4 rounds of:

16 Ring Rows

16 Box Jumps 24/20

16 Shoulder-to-overheads 115/75

Front Squat 3-3-3-3-3

Then:

Row 1 km for time.

The rowing is a retest of June 17, 2025

"Warm up"

3 rounds of: 

30 secs Hollow Hold

30 secs Arch Hold

Then:

5 rounds, 1 min per station of:

*3-5 Bar Muscle-ups/7-10 Strict Pull ups

Alternating DB Snatch 50/35

Rest 1 min

*Score is total Dumbbell Snatches

10 rounds with a partner for time of:

10 Chest-to-bar Pull-ups

14 Push ups

14 Weighted Box Step up (pick a load)

– Partners alternate rounds for 5 rounds each.

Repeat of July 10

For load:

Deadlift 3-3-3-3 

(2 minutes between sets)

Then:

Tabata Row Calorie

Tabata Deadlift 205/135

Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

5 rounds for time of:

10 Thrusters 115/80 lbs

10 Burpee Box Jumps 24/20

Shuttle Run, 200 meters

Every 3 minutes for 8 rounds (1:1 work–rest):

Odd rounds:

15 toes-to-bar

45 double-unders

Even rounds:

Row 15/12 calories

45 double-unders

*Each interval should take no longer than 90 seconds; rest for the remainder of the 3-minute window.

3 rounds for time of:

20 Pull-ups

15 Squat Cleans 115/80

40 AbMat Sit-ups

In 12 minutes, find a heavy 2 rep Hang Power Snatch.

– This should be heavyish, but not a 1 rep max.

Then:

1-2-3-4-5-6-7-8-9-10 reps for time:

Hang Power Snatches 95/65

– Perform 25 Double Unders after each round.

In Team of 2, with 1 partner working at a time, for time:

70 Dumbbell Lunges 50/35

70 Calories on any machine

70 Chest-to-Bar Pull-ups

70 Calories on any machine

70 Burpees over Dumbbell

70 Calories on any machine