WARM-UP -
2:00 Machine:

-into-
8:00 AMRAP

2 sets:
10 Banded Pull Ups
10 Dynamic Squat Stretches

-into-
8:00 AMRAP

WARM-UP -
2:00 Jump Rope

-into-
5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (PVC-
empty bar)

4 Hang Muscle Snatch (PVC-
empty bar)

3 Hang Power Snatch (PVC-
empty bar)

WARM-UP -
3:00 Machine

-into-
6:00 AMRAP

WARM-UP -
2:00 Bike

-into-
Hip Halo

-into-
7:00 AMRAP

Coach's Choice 

Hip Halo Warm Up

-into-
8:00 AMRAP

30-second Row
10 Cossacks
5 Pike Push Ups
10 Box Step Ups
3 Back Squats (Build in
weight)
STRENGTH -
Back Squat
10@55%
5@65%
5@75%
5+@85%

WARM-UP -
8:00 AMRAP
5 Dynamic Squat Stretches
5 Wall Balls (light)
10 Box Step Ups
5 GHDs (or V-Ups)
10 Ring Rows
WORKOUT PREP -
2 sets:
5 Wall Balls
3 Box Jumps
5 GHD’s
1 Rope Climb (half way)

2:00 Machine

-into-
8:00 AMRAP