Mobility, Body Heat, and Activation
25/20 Calorie Row @ Easy Pace
:30 Alternating Overhead Tricep / Lat Stretch
:30 Child’s Pose
:20 Extended Plank Reverse Bridge
8/8 Quadruped Thoracic Rotations
Specific Prep
2 Sets: For Quality
12/9 Calorie Row
9 Kettlebell Swings (Set 1: Russian, Set 2: American)
6 Inchworm Push-Ups

2 Sets w/ Empty Barbell
6 Clean Deadlifts
6 Tall Muscle Cleans
3 Position Power Clean
Barbell Primer
3-4 Sets:
Clean Lift Off
Clean Pull
Power Clean

Start with light weight on the barbell and build to starting loads

Strength
Power Clean
Every 90 seconds @ 10 Sets
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean

4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%

Primary Objective: Maintain Quality Form, Speed through the middle, and a quality catch in the front rack position
Secondary Objective: Keep the reps touch on and go for the Clean Pulls + Power Clean

Stimulus: Developing better power, speed, and a quick turnover into the front rack position.
Movement Modifications:
5 Dual Dumbbell Power Cleans (Front Rack Mobility Mod)
2 Clean Grip Segmented Deadlift + 2 Hang Power Cleans (Beginner Athlete Mod)

“River Rapids”
For Time:
3 Rounds
25/20 Calorie Row
20 American Kettlebell Swings
15/10 Ring Dips
Kettlebell: 53/35lb, 24/16kg

Level 2:
20/15 Cal Row
Kettlebell: 44/26lb (20/12kg)
10/7 Ring Dip

Level 1:
15/12 Cal Row
Russian Kettlebell Swing 35/18lb (16/8kg)
Box or Bench Dips

Masters 55+
20/15 Cal Row
Kettlebell: 44/26lb (20/12kg)
15/10 Ring Push-Up

Time Domain: 9:00–13:00
Time Cap: 15:00

Stimulus: A push–pull–swing conditioning blend that keeps the upper body under high demand while the row and swings elevate heart rate. This combination tests grip endurance, shoulder stability, and explosive hip drive, all while challenging athletes to sustain quality lockouts on the ring dips under fatigue.
RPE: 8/10

Primary Objective: Maintain unbroken KB swings and keep ring dip sets consistent from start to finish.
Secondary Objective: Row at a repeatable split pace each round without excessive fade.

Workout Strategy:
Approach “River Rapids” with the intent to keep each round within a similar time window, aiming for minimal drop-off in pace. On the row, push a strong but repeatable effort—roughly 85%—letting the legs do the majority of the work to preserve the arms and shoulders for the later movements. Transition quickly into the kettlebell swings, focusing on a full and explosive hip drive to keep the arms relaxed and avoid early grip fatigue. Aim to stay unbroken on swings if possible. The ring dips will be the limiting factor for many—break early into manageable sets (e.g., 2–3 quick sets) to maintain lockout quality and avoid excessive rest. Breathe through transitions and keep movements smooth to prevent spiking heart rate too early.

Movement Modifications

• Row: Reduce calories to maintain the intended time domain (should take ~1:00–1:20 per round). Substitute Ski Erg or 200m run if needed.
• Kettlebell Swing: Use a lighter kettlebell or switch to Russian swings if shoulder mobility or if lower back issues are a concern. For travel or equipment limitations, perform dual dumbbell swings.
• Ring Dip: Scale to band assisted ring dips, box/bench dips, or ring push-ups. For strict strength focus, consider parallettes or deficit push-ups as substitutes.

Wod 1
12 Minute cap
20-30-40-50
Cal row
Wall Balls
*15 sandbag squats between rounds



Wod 2
12 Minutes
20 Synchro DB snatches
16 Toes to bar
20 Synchro db snataches
16 Bar muscle ups



Wod 3
6 Minutes
1 partner establishes a 3 rep max touch and go clean
1 partner establishes a 1 rep max clean
*one partner works at a time, same sex teams use 1 bar. mixed teams use two bars but only one works at a time.

35 Minute Amrap
teams of 3, one works at a time
50 cal ski
50 Cal bike
50 Cal row
**12 Sled pushes between rounds- Down and back is TWO

9am

Warm-Up
3 Sets for Quality
1:00 Bike Erg
10 Hollow Body Flutter Kicks
10 Tuck-Ups
15 Reverse Lunges

Conditioning
Every 7:00 x 5 Sets
400m Run
15/12 Calorie Ski Erg
12 Alternating Dumbbell Hang Clean and Jerk
12 Burpee Box Jump Overs
Rest remaining time in the 7:00 window

Dumbbells: (50/35 lb, 22.5/15 kg)
Box Height: 24/20in

Primary Objective: Complete each set in 4:30–5:30 to allow for 90–150s recovery
Secondary Objective: Maintain consistent pacing across all 5 setsStimulus: Repeated high-end aerobic power efforts with built-in recovery to maintain speed
RPE: 8/10

Activation and Mobility
20 Banded Pull Aparts
20 Seated 90-90 Rotations
20/20 X-Banded Side Steps

General Prep
For Quality:
10:00 AMRAP
30 Plate Hops
10/8 Push-Ups
10 Cossack Squats (No Weight)
10 Wallball Press, Moderate
*Full range of motion with good lockout on presses.
Specific Prep
Warm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press

“Tauros”

For Time:
5 Sets:
24 Wall Balls
18 Hops Over PVC
12 Dual Dumbbell Bench Press
Rest: 1:00 between sets
Wall Ball: (20/14lb, 9/6kg to 10/9ft)
Hops of PVC: (24/20in)
Dumbbells: (2 x 50/35lb, 22.5/15kg)

Level 2:
20 Wall Balls (20/14lb, 9/6kg to 10/9ft)
14 Hops over PVC 24/20in
12 Dual DB Bench Press (2 x 35/25lb, 15/12kg

Level 1:
16 Wall Balls (14/10lb, 6/4kg)
18 Lateral Line Hops
12 Dumbbell Floor Press (2 x 25/15lb, 12/7kg
Masters 55+:
20 Wall Balls (14/10lb, 6/4kg to 10/9ft)
14 Hops over PVC 20in
12 Dual DB Bench Press (2 x 30/20lb, 14/9kg)

Stimulus and Objectives:
Time Cap: 25:00
Goal: 2:30–3:30 per set | Sub-18:00 total working time
Score: Total Time (including rest)

RPE: 7.5/10
Stimulus: Lower Body Density and Interference + Upper Body Press

Primary Objective: Complete each round in a consistent time, maintaining control through all three movements.
Secondary Objective: Minimize transition time and maintain unbroken or efficient sets on the bench press.

Workout Strategy:
“Tauros” is a grind-style interval workout focusing on stamina, accuracy, and lower body stamina and interference. The wall balls should be approached as unbroken or at most 2 sets, with a steady breathing rhythm. Hops over PVC can be lateral or facing—rebound for speed or reset for composure based on athlete capacity. The bench press will be the limiter for many; break early if needed to avoid hitting failure in later rounds. Push for strong efforts during each 3-minute working segment, but use the rest wisely to bring heart rate down and prepare for repeatable output.

Movement Modifications for the Day:
Wall Balls: Adjust to a lighter ball or lower target height. Move to a Dumbbell or Kettlebell Thruster if med ball availability or shoulder comfort is an issue. For those needing reduced impact, perform a Goblet Squat + Press with controlled tempo.
Hops Over PVC: Lower the height of the PVC or substitute line hops to maintain quick rebound. Step-overs can be used for athletes with reduced plyometric tolerance while keeping cadence consistent.
Dual Dumbbell Bench Press: Lighten the dumbbell load to maintain smooth reps. Adjust to a single-arm floor press (alternate each round) if stability or shoulder discomfort is present. Substitute barbell bench press if dumbbells aren’t available or if a more supported position is needed.

General Prep
2:00 Cardio Choice
2 Sets
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
2 Wall Walks + 10 sec Wall Facing Handstand Hold
:30 Jump Rope

Snatch Primer
w/PVC
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance

w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
2 x 3 Position Power Snatch (Hang + Low Hang + Floor)

Power Snatch
*There is an odd object option for this strength if you do not want to snatch today.
Every 90 seconds x 10 Sets
2 Snatch Pulls
1 Power Snatch
-rest :15-
1 Power Snatch
4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%
% is Based on 1RM Power Snatch

Level 1:
2 Segmented Snatch Grip Deadlifts + 2-3 Hang Power Snatch
*Focus here is developing positional awareness and then learning how to transfer power and speed through the hips, keeping the bar close on the turnover.

Odd Object Option:
Every 90 seconds x 10 Sets
3 Sandbag Clean to Shoulder

Choice on loads
The focus here today will be to hit good quality reps with the focus on staying over the bag, keeping the bag close, lapping the bag and then extending with force to the shoulder. Challenge yourself and have fun today.

SECOND WARM UP
2-3 Sets
5 Pike Push-Ups / Box Piked Handstand Push-Ups or Strict Handstand Push-Ups
3 Snatch @ Working Loads
15 Double Unders or 25 Single Unders

“Salt Burn”
10:00 AMRAP
5 Strict Handstand Push-Ups
5 Power Snatch
25 Double Unders
Barbell: (115/75lb, 52/35kg)

Level 2:
5 Box Pike Handstand Push-Ups (Feet)
5 Power Snatch (95/65lb, 43/30kg)
25 Double Unders or 40 Single Under
Level 1:
5 Dumbbell Push Press (2 x 25/15lb) or 5 Box Pike Handstand Push-Ups (Knees)
5 Hang Power Snatch (45/35lb bar)
35 Single Unders
Masters 55+:
5 Box Handstand Push-Ups or Seated DB Press @ 30/20lb, 14/9kg
5 Power Snatch (95/65lb, 43/30kg)
25 Double Unders or 40 Single Unders

Stimulus and Objectives:
Goal: 5–7+ rounds
Score: Rounds + Reps
RPE: 8/10
Stimulus: Barbell Cycling and Upper Body Interference
Primary Objective: Maintain consistent, composed sets on strict gymnastics while holding smooth barbell cycling.
Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.
Workout Strategy:
“Salt Burn” is a high-skill, moderate-load AMRAP designed to challenge upper-body stamina and coordination under fatigue. Aim to complete the strict HSPU unbroken or with short rest between sets of 3-2 if needed—consider a small mat or deficit to scale the range appropriately. For the power snatch, singles with quick resets is the goal to maintain consistency throughout the 10 minutes. Stay calm and efficient on the double unders—trip-ups here break the rhythm and add unnecessary fatigue. Each round should move like a rhythm cycle—build your flow and fight to hold onto it as fatigue builds.
Movement Modifications for the Day:
Strict Handstand Push-Ups: Adjust to wall-facing handstand push-ups 20 inches from the wall to reduce the inverted angle. Move to box piked handstand push-ups with either feet or knees on the box, or substitute a dual dumbbell tall kneeling press to maintain pressing mechanics and midline stability without full inversion.
Power Snatch: Lower the load to maintain smooth singles or touch-and-go sets. Adjust to hang power snatch for reduced range of motion or move to 10 alternating dumbbell snatches for athletes needing unilateral work or reduced barbell complexity.
Double Unders: First adjust to 15 double unders for athletes developing skill, then move to 40 single unders to maintain cyclical volume and coordination stimulus.