For Time:

• 50 Deadlifts
• 40 Hang Power Cleans
• 30 Push Press
• 20 Front Squats
• 10 Squat Cleans

Barbell: #135 / #95
Time Cap: 20 Minutes.

Note: Focus on good form throughout the workout to prevent injury.

AMRAP in 15 minutes:

• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press

Barbell: #135 / #95
Score: Total rounds + reps completed

Note: Focus on maintaining good form and technique throughout the workout. Scale the weight if needed to ensure proper movement patterns.

AMRAP in 15 minutes:

• 10 Power Snatches
• 15/12 Calorie Bike
• 10 Thrusters

Barbell: #95 / #65
Score: Total rounds + reps completed
Note: Push the pace on the bike to maximize rounds. Be efficient with transitions between movements.

AMRAP in 12 minutes:

• 10 Deadlifts
• 15 Push-ups
• 20 Air Squats
• 25 Double-unders

Equipment:
- Resistance Band

Instructions:
Complete as many rounds and reps as possible in 12 minutes. Use a resistance band for assistance with pull-ups if needed. Make sure to maintain proper form throughout the workout to prevent injury. Have fun and push yourself to see how many rounds you can complete!

For Time:

• 50 Calorie SkiErg
• 40 Wall Balls
• 30 Deadlifts
• 20 Burpees Over Bar
• 10 Power Snatches

Barbell: #135 / #95
Time Cap: 12 Minutes.

Instructions: This workout is all about pacing yourself on the SkiErg to conserve energy for the other movements. Push hard on the ski, then steady through the wall balls and deadlifts. Finish strong with the burpees and power snatches. Adjust the weight on the barbell as needed to maintain good form throughout the workout.

EMOM for 20 minutes:

• Odd minutes: 5 Power Snatches
• Even minutes: 10 Ring Dips

Barbell: #135 / #95
Score: Total rounds completed.

Note: Focus on quick transitions between movements to maximize work within each minute.

AMRAP in 15 minutes:

• 10 Calorie Bike
• 5 Deadlifts
• 10 Calorie Bike
• 5 Shoulder to Overhead

Barbell: #135 / #95
Score: Total rounds + reps completed

Note: Focus on pacing the bike to save energy for the weightlifting movements. Choose a weight that allows for unbroken sets.

AMRAP in 15 minutes:

• 15/12 Calorie Row
• 10 Deadlifts (185/135 lbs)
• 8 Bar-facing Burpees

Instructions:
Complete as many rounds and reps as possible in 15 minutes. The rowing should be a sprint effort to get through each round quickly. Choose a weight for the deadlifts that allows for unbroken sets throughout the workout. Make sure to face the barbell during the burpees for each rep to count. Good luck!

For Time:

• 21-15-9
  
  • Deadlifts (225/155 lbs)
  • GHD Sit-Ups

Barbell: 225/155 lbs
Time Cap: 15 Minutes

Note: Make sure to scale the weight and GHD sit-ups as needed to maintain proper form and intensity throughout the workout.

AMRAP in 15 minutes:

• 10 Deadlifts
• 8 Hang Power Cleans
• 6 Push Jerks

Barbell: #135 / #95

Instructions:
Complete as many rounds as possible in 15 minutes of 10 deadlifts, 8 hang power cleans, and 6 push jerks. Choose a weight that allows for unbroken sets and consistent pacing throughout the workout. Rest as needed between movements to maintain good form and intensity.

For Time:

• 50/40 Calorie Assault Bike
• 40 Deadlifts (185/135 lbs)
• 30 Hang Power Cleans (135/95 lbs)
• 20 Front Squats (115/75 lbs)
• 10 Squat Cleans (95/65 lbs)

Time Cap: 20 Minutes

Note: Focus on pacing yourself on the Assault Bike to have enough energy for the weightlifting movements.

For Time:

• 15 Ring Muscle-ups
• 30 Deadlifts (225/155 lb)
• 12 Ring Muscle-ups
• 24 Deadlifts (225/155 lb)
• 9 Ring Muscle-ups
• 18 Deadlifts (225/155 lb)

Time Cap: 12 Minutes

Notes: Make sure to scale the ring muscle-ups to jumping muscle-ups or ring rows if needed. Focus on maintaining good form throughout the deadlifts to prevent injury.

AMRAP in 20 Minutes:

• 15 Calorie SkiErg
• 10 Deadlifts (135/95 lbs)
• 5 Hang Power Cleans (135/95 lbs)

Instructions:
Complete as many rounds as possible in 20 minutes. Focus on pacing yourself on the SkiErg to maintain consistency throughout the workout. Choose a weight for the barbell that allows you to move smoothly through the deadlifts and hang power cleans.

EMOM for 20 minutes:
- 5 Deadlifts
- 10 Push-ups
- 15 Air Squats

Equipment: Resistance Band
Weightlifting: Deadlifts
Instructions: Perform 5 deadlifts, 10 push-ups, and 15 air squats at the start of every minute for 20 minutes. Adjust the weight on the resistance band for the deadlifts to challenge yourself. Rest for the remainder of each minute if you complete the reps before the minute ends.

For Time:
- 50 Slam Balls
- 40 Box Jumps
- 30 Deadlifts
- 20 Burpees
- 10 Power Snatches

Slam Ball Weight: 30/20 lbs
Box Height: 24/20 inches
Barbell Weight: 135/95 lbs
Time Cap: 12 minutes.

Ensure proper form on all movements to prevent injury. Make sure to pace yourself and push through the high-intensity rounds.

AMRAP in 15 Minutes:

• 10 Deadlifts
• 15 Push-ups
• 20 Resistance Band Pull-aparts

Barbell: #185 / #135
Score: Total Rounds + Reps
Notes: Focus on maintaining good form throughout the workout to prevent injury. Keep a steady pace and push yourself to keep moving for the full 15 minutes.

For Time:

• 25/20 Cal SkiErg
• 15 Power Snatches (95/65 lbs)
• 25/20 Cal SkiErg
• 15 Power Clean and Jerks (95/65 lbs)
• 25/20 Cal SkiErg
• 15 Overhead Squats (95/65 lbs)

Time Cap: 12 Minutes

Note: Focus on maintaining a consistent pace on the SkiErg to maximize efficiency.

Tabata:

• 8 Rounds (20 seconds work, 10 seconds rest) on the Stationary Bike
• 8 Rounds (20 seconds work, 10 seconds rest) of Deadlifts

Weightlifting:
- Deadlifts (185/135 lbs)

Instructions:
- Alternate between the Stationary Bike and Deadlifts for the Tabata intervals.
- Score is total calories on the bike and total reps of deadlifts combined.
- Maintain proper form on deadlifts to prevent injury.

AMRAP in 20 minutes:

• 10 Deadlifts (225/155 lbs)
• 15 Box Jumps (24/20 in)
• 20/15 Calorie Row

Instructions:
Complete as many rounds as possible in 20 minutes of 10 deadlifts, 15 box jumps, and 20/15 calorie row. Adjust the weight of the deadlifts and the height of the box jumps as needed. Keep a steady pace on the rower to maximize rounds completed.

For Time:

• 50 Double Unders
• 15 Power Snatches
• 50 Double Unders
• 12 Overhead Squats
• 50 Double Unders
• 9 Squat Snatches

Barbell: #135 / #95
Time Cap: 12 Minutes

Note: Scale the double unders to single unders if needed. Focus on efficient barbell cycling to maintain intensity.