400m Run
—
20 Line Hops (Forward and Back)
20 Line Hops (Lateral)
:30 Down Dog Calf Gas Pedals
:30/:30 Scorpian
20 Push ups

There is a long cardio piece today (BE READY BY :30 after) so we are going to hop right into Bench Press warmup
Take 6-7 minutes to build to your 70 percent.
Then Every 2:00 for 5 sets adding weight each set
set 1- 12 reps at 70ish percent
set 2- 10 reps
Set 3- 8 reps
set 2-6 reps
Set 1- 4 reps

Workout For Max Calories
4 Sets:
5:00 AMRAP
500/450m Row
400m Run
Max cal bike in remaining time
Rest 2:30 b/t sets –

Level 2:
As prescribed

Level 1:
4 Sets:
5:00 AMRAP
400/350m Row
300m Run
Max cal bike
Rest 2:30 b/t sets –

Movement Breakdown & Strategy
500/450m Row
Row at a fast but sustainable pace, targeting about 85–90% effort.
Men: 1:40–1:55/500m split
Women: 1:50–2:10/500m split
Focus on strong, efficient strokes and fast recovery to minimize heart rate spike. Pacing should be around that 5k pace rather than 1-2k pace.
400m Run
This is a controlled hard effort to set you up for the bike.
Target a pace that’s about 30-45 seconds/mile slower than your 1-mile PR pace.
Quick turnover, short efficient strides.
Use the first 50 meters to settle into breathing, then push to sustain speed through the full 400m.
Max Calorie Bike
The remaining time (likely 1:30–2:00) is spent attacking the bike.
Push hard from the start; don’t ease into it.
Stay aggressive: fast legs, strong arms, short bursts of power every 15–20 seconds.
Last 20 seconds = full sprint effort, no holding back.

Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
—
:20/:20 Scorpion Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch

General Prep (4-6 min)
2 Sets: For Quality
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
5 Tall Muscle Clean
5 Strict Press
5 Front Squats

Specific Prep (8-10 min)
3 Bar Facing Burpees
6 Bar Kip Swings
6 Kipping Knee Raises or Toes to Target
4-6 Thrusters @ Warm-Up Loads
3 Bar Facing Burpees
6 Toes to Bar or Modification
6 Thrusters @ Working Load
–
Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Strength
Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Strict Press
Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo (2 seconds down, 0 pause, shoot up, 1 second pause at top)
Strict Press starts @ 80%+ and build to a heavy 3 or the day

Workout
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: 95/65lb, 43/30kg

Level 2:
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Alternating Toe to Bar
Barbell: 75/55lb, 34/25kg
Level 1:

12:00 AMRAP
3 Burpee Bar Step-Overs
5 Thrusters
7 Hanging Knee Raises
Barbell: 45/35lb, 20/15kg

Coaching Notes, Strategy, and Goals
Goal: 8-11 Rounds

Primary Objective: Complete each round in under 90 seconds
Secondary Objective: Unbroken reps across

Stimulus: Upper Body Density / Quick Transitions
RPE: 8/10
Movement Breakdown & Strategy
3 Bar Facing Burpees
Move efficiently but not recklessly.
Step down, jump up, quick turn-and-face the bar each time.
Use burpees to regulate heart rate—don’t sprint but stay moving.
Keep breathing controlled during these short sets.

5 Thrusters (95/65 lb, 43/30 kg)
Lightweight and fast cycling.
Aim to go unbroken every time.
Breathe at the top of the rep, not during the squat or press.
Keep the bar path tight and use strong hip drive to make the press-out easier.

7 Toes-to-Bar
Midline and grip will fatigue over time, but sets are small.
Aim for unbroken or quick 4-3, 5-2 sets if needed.
Focus on tight kip swings and minimize excessive arching.
Relax the grip slightly at the top to save hands when possible.
Scaling options: hanging knee raises or toes-to-space if needed.
Pacing & Recovery Tips
Early rounds should feel smooth and repeatable—no sprinting in the first 3-4 minutes.
Breathing is key: breathe through the burpees and thrusters so you’re composed when you hit the rig.
If grip starts to fail later, quick sets on toes-to-bar will preserve rhythm without full burnout.
Push hard in the final 2-3 minutes—finish strong by speeding up cycle time slightly on each movement.
Final Thoughts
“First Principles” is a classic CrossFit-style test: light barbell, gymnastics skill, and aerobic pacing under fatigue. Smooth movement, quick transitions, and smart breathing patterns will separate the top scores. Athletes who can stay nearly unbroken and minimize downtime will crush this AMRAP.

We are open!
Warm up
Coaches choice

Partner workouts
Wod 1- Split how you want
12 Minute Amrap
24/20 Cal Row
24 Wall Balls (20/14)
18 Toes-to-Bar
18 Dumbbell Snatches (70/50, alternating arms)

Wod 2
12 Minute Amrap – split how you want, bring your dumbbell with you from wod 1
30 Single DB Box step ups
20 Shoulder to overhead 155/105
10 Bar muscle ups OR 10 Burpee pull ups

Wod 3
In 10 minutes Both partner find their max weight of the following complex
1 Clean
2 Hang Cleans
4 Front squats
**a hang squat clean on your second rep of hang cleans does NOT count as your first front squat

8am
Teams of 3- 40 Minutes AMRAP
Row 50 cals
*
50 cal ski
*
50 cal bike
*30 sandbag cleans over the shoulder between every round

9am
warm up
1 Round for Quality
1:00 Row
1:00 Ski
200m Run
10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers

Main Conditioning
2 Rounds For Time
500m Row
25 Burpees to Target
800m Run
50 American Kettlebell Swings
500m Ski
75 Air Squats
800m Run

Time Cap: 60 minutes

General Prep (8 min)
8:00 EMOM
Minute 1: Cardio of Choice
Minute 2: :20/:20 World’s Greatest Stretch
Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time
Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads
Specific Prep (4-6min)
Go Over Wall Balls
Then Tackle 1 Set of 10 Reps

Go over the Hang Clean and Jerk
Perform 5/5 @ light load
Then 5/5 @ working loads

Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline.
–
1 Round
10 Wall Balls
5/5 Dumbbell Hang Clean and Jerk
10 Abmat Sit-Ups
Specific Barbell Prep + Get to Working Loads (8-10 minutes)
Perform 2 Cycles, Adding Loads

• Clean Pull
• Hang Power Clean
• Front Squat
• Split Jerk
• Hang Squat Clean
• Split Jerk
  –
  Then work up to starting load for the complex today.

Strength
Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks

Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken

Level 2:
Can Drop after the Hang Squat Clean then do the rest of the Complex

Level 1:
Every 3:00 x 5 Sets
3 Hang Power Cleans
2 Squat Clean
2 Jerks

Masters 55+:
Can Drop after the Hang Squat Clean then do the rest of the Complex

Workout
“Chrono Shift”
10:00 AMRAP
30 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
30 Abmat Sit-Ups
Dumbbell: 50/35lb, 22.5/15kg
Wall Ball: 20/14lb, 9/6kg

“Chrono Shift” is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.
Goal: 3+ Rounds
Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management
RPE: 8/10
Primary Objective: Maintain as close to 3:00 a round as possible
Secondary Objective: Pick-Up the pace in the final 2:00
Key focus areas:
Manage breathing and leg fatigue on wall balls early
Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up
Treat sit-ups as fast but controlled movement, not a full recovery
Movement Breakdown & Strategy
30 Wall Balls (20/14 lb, 9/6 kg)
Break into small, sustainable sets from the start if needed (15-15, 20-10, or even 12-10-8) depending on capacity.
Keep the ball close to the body on the catch and reset immediately after the throw.
Focus on smooth, rhythmic breathing—inhale on the squat descent, exhale on the throw.
Maintain a consistent squat depth and avoid resting excessively between reps.
10/10 Single Arm Dumbbell Hang Clean and Jerk (50/35 lb, 22.5/15 kg)
Perform 10 reps on one arm, then immediately switch to the other arm.
Use a powerful hip hinge to cycle the clean efficiently, not just muscling it up.
On the jerk, dip and drive fast to save the shoulder rather than pressing.
Control the dumbbell at the top and keep reps crisp to avoid no-reps or wasting energy.
If needed, quick shakeouts after 5-6 reps can prevent grip fatigue without major time loss.
30 Abmat Sit-Ups
Move fast but maintain good mechanics—shoulders pass the hips at the top of each rep.
Use arms to generate a little momentum, but keep breathing controlled.
Stay steady through the 30 reps; don’t treat this as full recovery but keep it intentional and paced.
Pacing & Recovery Tips
Don’t sprint the first round—pace wall balls and dumbbell cycling to feel strong at minute 6-7.
Aim for consistent movement across rounds, avoiding big swings in pace.
Transition quickly between movements; minimize standing around after each station.
Breathe intentionally during the dumbbell cycling and sit-ups to keep heart rate manageable.