1:00 On/2:00 Off for 5 Rds: 6 Power Snatch, 75/55 RX+ 95/75 7 Bent Rows 8 Cal Ski EMOM 12 minutes of: Min 1: 8 Cal Echo Bike Rx+ 10 Min...

5k Run

What is the Line & Movie? 2:00 Time Cap per for 4 Rds: 1000m Echo Bike Rx+ 1.2k 450m Row RX+ 550m 100 Singles + Sandbag Hold 100/75...

What is the Line and Movie? 1:00 On/:30 Off for 4 Rds: 20 DB Thrusters 15 RDL to Curls 15 DB Push-Ups to Rows 15 Single DB Otis Sit-Up...

What's the Line and Movie? 4 Rds: 150m Bike Erg 20 Calf Raise off Plate (Hold @Top) Warm-Up to 5x5 Weight in 4 Sets (10-8-6-6) :45...

What is the Line & Movie? Warm-Up to 5x5 weight within 3 sets :20 On/3:00 Off 5 x 5 Bench (17:00 Minutes) + Max Set at half weight after...

What is the movie and line? 100 BB Curls 80 High Pull 60 Tricep Ext. 40 Curls 20 Front Raise 10 Tricep Ext Load BB with Beginning Metcon...

What is the line? We will meet at the H.S. Track for a super fun 5k Run.

What's the line? 100 Empty BB Curl (Never Touches Ground) 1:00 On/2:30 Off for 5 Rds: (20 Minutes) 10 Incline DB Bench Press 10 Push-ups...

What's the line? :45 On/3:15 off for 15 Rds: 10 Cal Row + 10 Bench Press Choose a weight that you know you can get 10 reps but is...

:45 On/3:15 Off for 14 Rds: :30 Bike Erg Sprint + 5 Immediate Back Squats

"The Payne Train" For Time: 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 meter Run 3 Rounds of Cindy* 300 meter...

5:00 Slam Ball OH Throw 30/20 E3MOM18: 50 KB Deadlifts 40/30 RX+ 50/40 50 DB Box Step-Ups & Press 20/15 RX+ 25/20 50 Gorilla Rows 50 DB...

E2:30MOM22:30 (Rotate Every 2:30 Minutes or 9 Rds): 40 Alt. DB Curls 20 Lying Tricep Ext 20 Hammer Curls + 20 Tricep Pushdowns 2-3 Rds:...

100 Floor Press 40/30 RX+ 50/40 (5:00 TC) 2:00 On/2:30 Off (5 Rds or 25 Minutes) 10 Pullovers 10 1 Arm DB Press (Hold 1 Arm Up) 10 Bench...

6 Rds: :30 Bike Erg Sprint 1:30 Rest :30 7 Back Squats (Inc. in Weight per Rd) 1:30 Rest E1MOM24: • 12 BW Squats • 12 Cal Row • 20 HR...

Warm-Up EMOM For as Long as Possible 1 Pull-Up 1 Kettlebell Swing Continue with this pattern, adding 1 rep to each movement every round...

3 Rds: 10:00 TC Run 400m Row 350m Bike 900m Ski 350m Walking Lunges remaining time Rest 5:00

"Add it to my tab" IGYG (1 Partner Works/1 Rests) Rd 1: 10 Hang Snatch 75/55 RX+ 95/75 Rd 2: 10 Hang Snatch 20 Burpees Rd 3: 10 Hang...

Empty Bar Warm-up :10 Work/Rest until 100 reps 3 Rds to reach 5x5 weight :20 On 3:00 Rest x5 3 Rds :45 10 DB Bench + 15 BB Bench :30 Rest...