AMRAP in 10 mins of:50′ Walking Lunge20 Plate Ground-to-Overheads, 45/25 lbs10 Push-ups (feet on plate)50 Plyo Skiers Post WorkFor quality:200 Seated Banded Leg Curls200 Seated Calf RaisesBanded Lateral Walk, L 100 ft/R 100 ft*accumulate reps

AMRAP 25 min:1 High Hang Snatch + Low Hang Snatch + Snatch from the floor (add 5-10lbs each round)4 R/L Devils Press (35/25)10 High Box Jumps (30/24)40/35 Calorie Bike Goal: 4+ Rounds**Squat or Power Snatch**Build in load across sets for

Still have plenty of days to hit your 16+ days this month for IRON WILL! For quality:Row, 1000 m10 Hanging Knee Raises8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Single Leg Deadlifts, pick load2 Wall WalksRow, 750 m16

For time:20 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 20 m35 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 35 m50 Wall Balls, 20/14 lbsSled Drag, 90/70 lbs, 50 m Goal: Sub 13 mins Post Work3 rounds for quality of:Banded Plank

Teams of 3 For time:120 Toes-to-bars90 Clean & Jerks, 155/105 lbs60 Bar Muscle-ups *Complete in teams of 3. Partners share the work however they want but must complete one exercise before moving on to the next, one person works at

Part 1Every 1 min for 12 mins, alternating between:Min 1: 15 BurpeesMin 2: 20 Box Jumps, 24/20 inMin 3: 60 Double Unders Part 2Hang Power Clean3-3-3-3-3*find a heavy set of 3 within 5 sets Post Work3 rounds for quality of:10

5 rounds for time of:15 Thrusters, 95/65 lbs15 Chest-to-bar Pull-upsRun, 400 m Goal: Sub 17 mins Post Work3 rounds for quality of:Recovery Bike, 2 mins10 L/10 Rx [ 1 Sprinter Stretch + 1 Samson Lunge ]10 Thread-the-Needles

50-40-30-20-10Calorie Bike5-4-3-2-1Deadlift (pick load) Immediately into…. 10-20-30-40-50Calorie Bike1-2-3-4-5Push Press (for total load) Post Work“Tabata” – Flutter Kicks, Hip Hinges, and Side Plank Pulses : 5 x 20 secs / 10 secsTabata Flutter KickTabata Hip HingeTabata Side Plank Pulse

Pause Back Squat2-2-2-2 Power Snatch1-1-1-1 Accessory WorkFor quality:3x 10 L/10 R Dumbbell Box Step-ups, pick load3x 8 Floor Press, pick load Post Work3 Rounds for Quality:10 Alternating Pigeon Squat:20 sec Banded Lat Stretch:60 sec Foam Roll Upper Back3x 30 Banded

Every 1 min for 12 mins, alternating between:Min 1: 12 Goblet Step Ups, 70/50 lbsMin 2: 15 Toes-to-barsMin 3: Back Rack Hold, 185/155 lbs, 45 secs Post Work3 rounds for quality of:20 PVC Pass Throughs5 Banded Sotts Press