16-Minute AMRAP (Partner Style)

200 m Run (together, both must finish before moving on)
6/4 Rope Climbs (15’)
30 SkiErg Calorie
20 Power Cleans (155/105)
10 Sync Burpees over bar

Workout 2
Partners
20 Minute cap
BUY IN

400m Sandbag carry buy in 100/75 switch as needed

Then 3 Rounds:
20 Alternating Dumbbell Box Step-Overs (50/35 to 24/20″)
18 Bar Muscle-Ups (scale: chest-to-bar or pull-ups)
16 Front squats 185/125

Cash-Out:
80 Calorie Bike (split as needed)

8am
“Halfway to Houston”
Teams of 3
35 Minute Amrap
40 Cal bike
40 Cal ski
1200m run (each person runs 200m twice alternating turns)
*** at 17:30 HALFWAY
your team stops and completes 100 curls and 100 Db benchpress
Then pick up where you left off.

9am
Warm Up:
1:30 Row
–
2 Sets
5/5 Single Arm Dumbbell Deadlifts
10 Alternating Single Arm Dumbbell Swings
10 Russian Twists
10 second Hollow Hold
5/5 Pendulum Lunges

Main Workout:
3 Rounds For Time:
400m Run
20 Wall Balls
400m Run
15 Toes to Bar
400m Run
10 Devils Press

Time Domain: 28-35min
Time Cap: 40min

Wall Ball: 20/14lb, 9/6kg
Dumbbells: 50/35lb, 22.5/15kg

General Prep, Mobility and Activation Work
3 Sets: For Quality
250/200m Row
15 Banded Good Mornings
10 Bulgarian Ring Rows
:15 Hollow Hold
:15 Arch Hold
10 alt scorpions

Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift
Gymnastics Progression
Bar Muscle-Up Progression
Box Jumping Bar Muscle-Up
Banded Bar Muscle-Up

**Take time to build up and go over your deadlift. we want to see everyone practicing great deadlift form before we start and building slowly, not taking big jumps

“The Oracle”

3 Rounds for Time
12-9-7 BMU
500/450m Row*
24-18-14 Deadlift
Barbell: 205/145lb, 93/66kg

|Level 2:
3 Rounds for Time
24-18-14 Pull-Ups
500/450m Row*
24-18-14 Deadlift
Barbell: 155/105lb, 70/48kg

Level 1:
3 Rounds for Time
24-18-14 Jumping Pull-Ups
400/350m Row*
24-18-14 Deadlift
Barbell: 95/65lb, 43/30kg

Masters 55+:
3 Rounds for Time
24-18-14 Pull-Ups
500/450m Row*
24-18-14 Deadlift
Barbell: 135/95lb, 61/43kg

Goal: Finish between 9–13 minutes
Time Cap: 16:00
Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina
RPE: 9/10
Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress
Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations
Workout Strategy:
“The Oracle” tests your ability to sustain power output while navigating high-skill interference. Open the bar muscle-ups with composure, go for clean sets (e.g., 4-4-4, 3-3-3) and avoid redlining. Transition quickly into the row and hold a strong, controlled pace. Use the row to reset your breathing before attacking the deadlifts in strategic sets: 10-8-6 or 12-12 early on, tapering to fast sets of 3 if grip starts to go. As the reps descend, the intensity should rise. Round 3 is where you’ll make up time, push your transitions and fight for clean, efficient reps across all movements.
Movement Modifications:

Deadlift: Reduce load or reps (e.g., 18-12-10) for athletes building strength or managing lower back fatigue

Bar Muscle-Ups: Scale to banded bar muscle-ups, box bar muscle-ups, or chest-to-bar pull-ups as primary scales. For those still developing even more, let’s move to jumping pull-ups + push-ups for the same rep numbers.

Row: Modify 1000/900 Bike Erg, 30/22 Calorie Echo or adjust total volume to 400/350m.

Mobility and Activation Work
2 Sets: For Quality
1:00 Cardio Choice
:30/:30 Banded Front Rack Mobility:
:30/:30 Banded Hip Distraction
:30 Elevated Prayer Stretch
Specific Movement Prep
3 Sets, Building Complexity and Loading
1 Wall Walk + :10 Nose to Wall Handstand Hold
10 Medball Front Squats / Wall Balls
12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs
5 Barbell Push Press
5 Barbell Front Squats

Every 2:00 x 8 Sets, Alternating Stations. starting at 70 percent and building to a heavy 3 for the day
Station 1: 3 Push Press
Station 2: 3 Front Squat

Level 2:
As prescribed

Level 1:
Adjust to 5 Reps on Each movement at more moderate loads focusing on 20×1 tempo

“Walking on the Walls”
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Jump Over: 24/20in

Level 2:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
Level 1:
3 Wall Walks
12 Wall Balls
16 Box Step-Ups
24 Wall Balls
16 Box Step-Ups
12 Wall Balls
3 Wall Walks

Wall Ball: 14/10lb, 6/4kg
Box Height 24/20”
Masters 55+:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”

*(Re-Test from 6-13-2024)

Goal: 4-7 minutes
Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

Primary Objective: Complete each set of Wall Walks in under 1:00

Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.

Workout Strategy:
This chipper flows up and then down the rep ladder, demanding smart pacing and composure. Open up with wall walks, maintaining a strong position and deliberate tempo, don’t rush and blow up your shoulders early. The first set of wall balls should be unbroken, then move immediately to box jump overs with steady footwork and step-downs. The center chunk of 30 wall balls will test your breathing and composure, breaking into manageable sets like 15-15 or 12-10-8. On the way back through, fight for a strong finish on the final set of wall walks. Efficient transitions and breathing will separate those who move well under fatigue.

Movement Modifications:

• Wall Walks: Scale to 3 reps or partial wall walks; sub with box pike walks or shoulder taps as needed
• Wall Balls: Use lighter medball or reduce reps to 12-24-12 as needed
• Box Jump Overs: Lower the box height first, then look to move to step-overs as needed.

General Prep, Activation, and Mobility

400m Run

1-2 Sets:
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Hollow Rocks
10 Alternating V-Ups
10 Scapular Pull-Ups
:15 Tuck L-Hang
Specific Prep
Hang Muscle Snatch (Empty Barbell)
Hang Power Snatch (Empty Barbell)
8 Bar Kip Swings
Low Hang Muscle Snatch (Empty Barbell)
Low Hang Power Snatch (Empty Barbell)
4 Kipping Knees to Chest
4 Kipping Toe to Target or Alt Toes to Bar
4 toes to bar or scaling modification

Then Build Towards Working Loads on Barbell

“Sentinel Storm”

For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Toes to Bar
Max Power Snatch
Rest 4:00 b/t sets
Barbell: 115/75lb, 52/34kg

Level 2:
For Max Reps
3 Sets:
8:00 AMRAP
800m Run
20 Toes to Bar
Max Power Snatch
Rest 4:00 b/t sets
Barbell: 95/65lb, 43/30kg

Level 1:
For Max Reps
3 Sets:
8:00 AMRAP
800m Run
20 Kipping Knee Raises
Max Hang Power Snatch
Rest 4:00 b/t sets
Barbell: 75/55lb 34/25kg

Masters 55+:
For Max Reps
3 Sets:
8:00 AMRAP
800m Run
20 Toes to Bar
Max Power Snatch
Rest 4:00 b/t sets
Barbell: 95/65lb, 43/30kg

Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)
Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling
RPE: 9/10
Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.
Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal
Workout Strategy:
Each 8:00 interval is a race to earn time with the barbell. Run aggressively (~80–85% effort) to finish around the 5:00 mark, leaving time for a quick, efficient set of toes-to-bar. Break the toes-to-bar early (e.g., 10-8-7 or 15-10) to avoid grip failure. The power snatches are the key crux of this workout and how the workout is scored. Opt for fast, crisp singles with quick resets to keep moving without burnout. Use the 4:00 rest to breathe, shake out your forearms, and prepare to repeat. Consistency across sets is the primary focus. Rounds 2 and 3 will expose pacing flaws from round 1, so don’t go out too hot.
Movement Modifications:

Power Snatch: Scale weight or modify to hang power snatch (lower back limitations or newer athletes) or dumbbell snatch for shoulder or mobility restrictions.

Run: Scale distance to 800m or 600m based on time constraints or aerobic ability

Toes-to-Bar: Modify to toes-to-target, alternating toes to bar, hanging leg raises, or V-ups. We can also reduce reps to 15–20 as needed