A. GENERAL (8:00)
Amrap 8 minutes Team Warm up
- Machine 30 seconds, You go I go
- 10 Burpee over partner (5/Partner)
- 10 Russian Twist Plate pass (Total)
- 10 Plate Ground to overhead (5/Partner)

B. MOBILITY / ACTIVATION (2:00)
Bridge up + Reach
12-20 total Reps

C1. SPECIFIC (15:00)
Chest to Bar Pull ups
- 2 x 3-5 Beat Swings
- 3-5 Kip Swings
- 3-5 Kipping Pull ups / Ring Rows
- 3-5 Chest to Bar Pull ups
—
Devil's Press
- 3-5 Burpees
- 3-5 Singe Arm Devil's Press / Arm
- 1-3 Devil's Press
---
Dual Dumbbell Clean and Jerk
- 3-5 Dumbbell Deadlifts
- 3-5 Dumbbell Power Cleans
- 3-5 Dumbbell Shoulder to Overhead
- 3 Dual Dumbbell Clean and Jerk

A. GENERAL (5:00)
Amrap 5 minutes Team Warm up
- Machine 30 seconds, You go I go
- 10 Burpee over partner (5/Partner)
- 10 Beat Swings (5/Partner)

B. MOBILITY / ACTIVATION (2:00)
Bridge up + Reach
12-20 total Reps

C1. SPECIFIC (15:00)
Chest to Bar Pull ups
- 2 x 3-5 Beat Swings
- 3-5 Kip Swings
- 3-5 Kipping Pull ups / Ring Rows
- 3-5 Chest to Bar Pull ups
—
Devil's Press
- 3-5 Burpees
- 3-5 Singe Arm Devil's Press / Arm
- 1-3 Devil's Press
---
Dual Dumbbell Clean and Jerk
- 3-5 Dumbbell Deadlifts
- 3-5 Dumbbell Power Cleans
- 3-5 Dumbbell Shoulder to Overhead
- 3 Dual Dumbbell Clean and Jerk

6 Rounds
12/10 Calorie Row / Ski
5 Devil's Press @ 50/35 lbs
5 Chest to Bar Pull ups
Into
6 Rounds
12/10 Calorie Fan Bike
5 Dual Dumbbell Clean and Jerks @ 50/35 lbs
5 Burpee over Dumbbells

Score: Time
Time Cap: 22:00
Kilograms: 22.5/15, Beg: 7/5 Int: 15/9

Scaling Options
Beginner
6 Rounds
8 Calorie Row
5 Plate Devil's Press @ 15/10 lbs
5 Ring Rows
Into
6 Rounds
8 Calorie Fan Bike
5 Plate Ground to Overhead @ 15/10 lbs
5 Burpee over Dumbbells

Intermediate
6 Rounds
10 Calorie Row
5 Devil's Press @ 35/20 lbs
5 Pull ups / Band Assisted Strict Pull ups
Into
6 Rounds
10 Calorie Fan Bike
5 Dual Dumbbell Clean and Jerks @ 35/20 lbs
5 Burpee over Dumbbells

In Teams of 3
Amrap 12 minutes
15/12 Calorie Row/Ski
5 Devil's Press @ 50/35lbs + 5 Burpees

Rest 5:00

Amrap 12 minutes
12/10 Calorie Fan Bike
5 Dual Dumbbell Clean and Jerk @ 50/35lbs + 5 Chest to Bar Pull ups

Score: Each Amrap for Rounds and Reps
Time Cap: 29:00
Kilograms: 22.5/15, Beg: 7/5 Int: 15/9

Scaling Options
Beginner
AMRAP 1:
8 Calorie Row/Ski
5 Plate Devil's Press @ 15/10 lbs + 5 No Push up Burpee
AMRAP 2:
8 Calorie Fan Bike
5 Plate Ground to Overhead @ 15/10 lbs + 5 Ring Rows

Intermediate
AMRAP 1:
15/12 Calorie Row/Ski
5 Plate Devil's Press @ 35/20 lbs + 5 Burpees
AMRAP 2:
12/10 Calorie Fan Bike
5 Dual Dumbbell Clean and Jerk @ 35/20lbs + Pull ups / Jumping Pull ups

3-5 Sets
10-16 Dumbbell Russian Twists
10 Dumbbell Overhead Sit-ups
(both of these to be performed holding both ends of the DB)

Goal: Core Strength