General Prep
2 Sets: For Quality
12-16 Plank Shoulder Taps
8/8 Single Arm Dumbbell Deadlift
10 Box Step-Ups + 5 Box Jumps
:20 Extended Inchworm Hold
Specific Barbell Prep
5 Snatch Grip RDLs
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Low Hang Power Snatch
Then..
Add weight gradually to reach 75% for first working set

Box Jump Primer:
2 Low Box Jumps
3 High Box Jumps (focus on soft, powerful landings)

STRENGTH
Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%
Superset with 3 high box jumps after each set of snatches

Level 2:
As Prescribed

Level 1:
Hang Power Snatch
Every 2:00 x 7 Sets
3 Sets x 3 Reps @ Light
2 Sets x 3 Reps @ Moderate
2 Sets x 2 Reps @ Heavier

Masters 55+:
As prescribed

“Breakfast for Dinner”
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg

Level 1:
14:00 AMRAP
3 Wall Walks to 30in target off wall
7 Box Step-Overs
14 Alternating Dumbbell Snatch
7 Box Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg

Masters 55+:
Wall Walks to 20in from wall
Dumbbell: 30/20lb, 14/9kg

Coaching Notes, Strategy, and Goals

Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance
RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks
Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

Workout Strategy and Flow:
The way we envision this workout going is to have athletes start on the wall and then do their 3 wall walks, move to the box-jump-overs for 7 reps, then to the dumbbell stationed furthest away from the wall and then back to the box and back to the wall in a nice flowy style AMRAP.

This will be a grindy triplet that stacks shoulder fatigue and challenges jumping efficiency under a tight time window. Start each round with composure on the wall walks, 3 reps should be quick and snappy, but don’t let sloppiness build under fatigue. Focus on clean lockout and fast transitions.

The box jump overs should be rhythmic and repeatable. Make sure to stay at a good steady pace that allows for consistency

For the alternating dumbbell snatches, unbroken is ideal. Move smoothly and breathe at the top of each rep. Maintain a wide base and really press through the legs and drive the dumbbell up through midline.

Movement Modifications:

Dumbbell Snatches: Reduce weight and / or move to Hang DB Snatch

Wall Walks: Wall Walk to Target @ 20in or 30in from the wall. Adjust the volume to 2 Reps or :30 Handstand Hold

Box Jump Overs: Adjust to Step-Overs or Lower the box height

General Prep
2 Sets for Quality
10/8 Calorie Row
10 Hanging Knee Raises
20 Single Unders
10 Air Squats
5 Push-Up to Down Dog
Specific Movement Prep
2 Sets: For Quality
10 Beat Swings
5 Toes-to-Bar (or Knees to Chest)
15 Double Unders or Single-Single-Double or 30 Single Unders
8 Wall Balls @ Working Loads

Gymnastics Skill Work
Ring Muscle-Ups OR PULL UP WORK OR BAR MUSCLE UP WORK

Ring Muscle-Up Drill Prep:
3 False Grip Ring Rows
3 Transition Drills (low rings / box assisted / band assisted
2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

“Shepherd’s Pie”
3 Rounds for Time
18/14 Calorie Row
18 Toes to Bar
72 Double Unders
24 Wall Balls
9/7 Ring Muscle-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
3 Rounds for Time
18/14 Calorie Row
14 Alternating Toes to Bar
36 Double Unders
18 Wall Balls
9 Chest to Bar Pull-Ups
9 Ring Dips
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
3 Rounds for Time
15/12 Calorie Row
18 Kipping Knee Raises
72 Single Unders
18 Wall Balls
9 Ring Rows
9 Push-Ups
Wall Ball: 14/10lb, 6/4kg

Masters 55+:
3 Rounds for Time
18/14 Calorie Row
14 Alternating Toes to Bar
36 Double Unders
18 Wall Balls
9 Pull-Ups
9 Ring Push-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Time Domain: 15-20min
Time Cap: 25min
Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume
RPE: 8.5–9/10
Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.
Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.
Workout Strategy:
This is a high-volume gymnastics test mixed with a full body interference style chipper. Pacing matters across all three rounds, especially in how athletes approach transitions between skill elements.
Start each round with a controlled but strong row. The workout is not won on the row and holding back a bit here to manage grip and midline fatigue will be key for the best result in the workout. For the Toes-to-Bar, break early to avoid blow-up. Think quick sets of 9-9 or 6-6-6 to stay ahead of grip and midline fatigue.
Double Unders are your reset—stay relaxed and unbroken if possible. Wall Balls should be completed in 1–2 sets (16-8 or 14-10), but not at the cost of blowing up before the ring muscle-ups. If needed, doing quick sets of 8 here to manage volume before Muscle-Ups is not a bad option.
Ring Muscle-Ups are the crux of the workout. Athletes should know their current capacity. The goal here should be to have a set plan of 5-4/ 4-3, 3-3-3/ 3-2-2, or even quick singles in the later rounds for those that need to manage the fatigue even further.
Movement Modifications:

Ring Muscle-Ups: Low Ring Banded or Toenail Spot Ring Muscle-Ups, 9 Chest-to-Bar Pull-Ups + 9 Ring Dips or 9 Strict Pull-Ups + 9 Strict Dips

Row: Sub Bike Erg or Ski (cal-for-cal)

Toes-to-Bar: Toes-to-Target, Hanging Knee Raises, V-Ups

Double Unders: 50 Double Unders or 100 Single Unders

Wall Balls: Lighter ball / Lower target or scale the volume to 16–20 reps instead of 24

General Prep:
2 Sets: For Quality
1:00 Cardio Choice
10 Kettlebell Deadlifts
10 Alternating Reverse Lunges
10 Glute Bridges
:30 Dead-Bugs

Specific Barbell + Plyo Prep:
6 Empty Barbell Romanian Deadlifts
2 Broad Jumps (Both Legs)
4 Deadlifts @ 40%
1/1 Single Leg Broad Jump with 2 foot landing
4 Deadlifts @ 50%
1/1 single leg broad jump to 2 foot landin

Then, build to 65% for working sets

Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM
+
2/2 Single Leg Broad Jump to 2 Foot Landing

Level 2:
As prescribed

Level 1:
Deadlifts as prescribed
Traditional Broad Jump

Masters 55+:
Deadlifts as prescribed
Squat Jump or Broad Jump

Tabata day!
We haven’t done these in a long time. they are tough.

Workout Tabata Mash-Up
8 Sets
:20 American Kettlebell Swings
:10 Rest
:20 Burpees
:10 Rest
Kettlebell: 53/35lb, 24/16kg

Level 2:
Kettlebell: 44/26lb, 20/12kg

Level 1:
Russian Kettlebell: 35/18lb, 16/8kg

Masters 55+:
Russian Kettlebell: 44/26lb, 20/12kg

Coaching Notes, Strategy, and Goals
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set
Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control
RPE: 9/10
Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off
Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
Workout Strategy:
This piece blends two high-output movements into quick sprints with short rest periods. The kettlebell swings should be performed unbroken every round—control the hip drive, and keep the bell above the head without overextending. Breathe intentionally at the top of each rep.
The burpees are where athletes tend to fade. Focus on finding a consistent rhythm, it doesn’t need to be frantic, but it should be steady and aggressive. Work to find a style of burpee that allows for continuous movement and limited drop off. This could mean jumping back then stepping up, rebounding, or step back and hop up on the burpee. But, the overall goal here is to maintain a burpee rate that is faster than 1 rep every 3 sec.
The :10 rest intervals will feel short and allow just enough time to get reset for the next movement and tackle them with full intensity.
Movement Modifications:

Burpees: Elevated Burpees (hands on plate) or No Push-Up Burpees

Kettlebell Swings: Reduce to Russian Swings and / or Lighter Loads

General Prep
2 Sets:
200m Run
10 Tempo Air Squats 31×1
10 Deep Lunge Mountain Climbers
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings

Specific Barbell Prep
2 Sets:
3 Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of comple

Strength
Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats (1 second pause)
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean

Workout
“Meat Sweats”

For Time: 12 MINUTE CAP- SCALE TO FINISH UNDER CAP
200m Run
5 Front Squats
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Barbell 135/95lb, 61/43kg

Level 2:
Barbell: 95/65lb, 43/30kg

Level 1:
Goblet Squats @ 53/35lb, 24/16kg

Masters 55+
Barbell: 75/55lb, 34/25kg

Teams of 2

Wod 1
16 Minute Amrap
16 Sandbags over shoulder 100/75 (split how want)
Ski 200 Meters (partner 1 only)
16 Clean and Jerk 155/105 (split how you want)
Ski 200 Meters (partner 2 only)



Wod 2
16 Minute Cap Split how you want
5 Rounds
30 Burpees
20 Hand DB snatches 70/50
15 Pull up
8 Toes to bar

Wod 3- Gavins Sunday Spectacular. Don’t let him down.
3200 M Run
Split into 200m you go I go intervals- 18 Minute Cap
(its only 8 200s each)