Teams of 2:

4min to find:

1 rep max snatch

1min rest

For time:

15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”

Share the “DT” reps as needed

1 round of “DT”
12 deadlifts
9 hang power cleans
6 jerks

155/105

Timecap: 15min

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting
Every 70sec for 5 sets
6 snatch 135/95

Gymnastics
Accumulate 2min of:
Ring support hold

Core
5 sets
Max L-sit hold on plates
*rest as needed between sets

Strength

Shoulder press
3-3-3-3-3

*Build to max

METCON

10 rounds for time:

2 bar muscle ups
15ft handstand walk
8 alternating pistols

Timecap: 10min

Lite/Beginners

10 rounds for time:

2 ring row
15ft bear crawl
8 squats

Timecap: 10min

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
5 sets
1 power clean + 1 squat clean + 1 jerk

Clean pulls @80% of 1RM
3-3-3-3

Back squats
3-3-3-3

*3sec pause at bottom

Gymnastics
Accumulate 2min of:
False grip hang

Core:
30 hanging leg raises

Open prep

Skills
Skipping/ double unders practice 10min

11.1/14.1

10min AMRAP

30 double unders
15 power snatch 75/55

Scaled

10min AMRAP

30 single unders
15 power snatch 65/45

Note: This is an Open prep, you must get a judge for this workout.

Accessory work
Shoulder of steel
Alternating dumbbell shoulder press 3×10

Weightlifting
Every 70sec for 5 sets
6 clean and jerk 135/95

Gymnastics
Accumulate 2min of:
Bottom ring dip hold

Core
5 sets
Max L-sit hold on plates
*rest as needed between sets

FL1

Tabata cals bike

FL2

3 mile run

Strength

Deadlifts
3-3-3-3-3

METCON

For time:

100 wall balls 20/14

5, 10, 15, 20 and 25ft suicide runs EMOM

Note: The workout starts with the suicide runs

Time intent: Appox 10min (10 wall balls per minute after the runs)

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting
5 sets
1 power snatch + 1 snatch

Snatch pulls @80% of 1RM
3-3-3-3

*Touch and go

Front squats
3-3-3-3

*3sec pause at the bottom

Gymnastics
Accumulate 2min of:
Handstand hold

Core
5 sets
15 weighted back extensions

Teams of 2

20min AMRAP

Partner 1:
Row or bike cals

Partner 2:
6 strict pull ups
9 burpees to a 6inch target
12 dumbbells snatch 50/35

Note: You can only switch after a full round is completed

Score is cals on the rowers + reps completed (27 reps per rounds)

“TRIFECTA”

Gymnastics

Accumulate 1min of each:
Front planche
Handstand hold
Hollow body hold

Not for time:
100ft handstand walk

Note: If you don’t have handstand walk, use a spotter

Not for time:
20 false grip ring rows
20 low ring muscle up transitions
20 ring dips

Stretch 5min

Weightlifting

Snatch balance
3-3-3-3-3

*Technique focus, light and snappy

5 sets
4 power snatch
4 overhead squats

5 sets
4 power cleans
4 jerks

*Build to max. Power snatch and power cleans must be touch and go, no drops. Jerk is any style

Firebreathers

“ADAMBROWN”

2 rounds for time:

24 deadlifts 295/205
24 box jumps 24/20
24 wall balls 20/14
24 bench press 195/135
24 box jumps 24/20
24 wall balls 20/14
24 power cleans 145/100

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Strength

Shoulder press
5-5-5

Push press
3-3-3

Jerk
1-1-1

METCON

For time:

21-15-9

Dumbbell thrusters 50/35
Burpees to a target (6inch above reach)

Accessory work
Shoulders of steel
Reverse fly 3×10

Weightlifting
Power snatch
3-3-3-3-3

Touch and go

Snatch balance
3-3-3-3-3

Gymnastics
30 strict pull ups

Core
Accumulate 2min of:
Plank hold

Skills/strength

The turkish get up (barbell)

Note: If you’re comfortable with the mechanics, build up to your max

METCON

“Core annihilation”

For time:

50-40-30-20-10

Kettlebell swings 70/53
GHD sit ups

Note: This is a high volume of GHD sit ups, scale accordingly

Lite/beginners

For time:

40-30-20-10

Kettlebell swings 53/35
Abmat sit ups

Mobility/Maintenance

10min

*do not skip this*

Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3

Weightlifting
30 clean and jerks 135/95

*In the least amount of sets. Rest as needed between sets. If you can’t chain more than 10 reps, go lighter. This should be a 3 to 5 set workout

Gymnastics
5 sets
1 strict pull ups
2 kipping pull ups
3 butterfly pull ups

Core
30 weighted back extensions

Strength

Deficit deadlifts

5-5-5-5-5

Note: 2inch deficit. Build to max

METCON

8min AMRAP

8 ring dips
50ft db front rack lunges 50/35

Accessory work
DB alternating shoulder press 3×10

Weightlifting
7 sets
1 power snatch + 1 snatch balance

Snatch pulls @110% of 1RM
2-2-2-2

Back squats
3-3-3-3

Gymnastics
5 sets
Max strict pull ups 3sec up, 3sec down

Core
Accumulate 90sec of L-sit hold

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