On a running clock:
0-5 Max Cal Bike
1:00 Rest/Transition
6-11 Max Distance KB Farmer Carry
1:00 Rest/Transition
12-17 Max Box Jump Over *Must Step Down (20/24)
1:00 Rest/Transition
18-23 Max DB Bench Press

The New i1uvit TOTAL:
Back Squat
Hang Power Clean
Push Press

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (155/225)
5 wall walks
25 cleans (85/135)
5 wall walks
25 snatches (65/95)
5 wall walks
50-calorie row

Click for all workout descriptions and standards

Hip Halo & Crossover Symm in WU

4 Rounds of:
4 Sets of:
:30 Sprint
:30 Recovery

3 minutes rest between rounds.

10 min EMOM: 1 Snatch

12 min AMRAP:
10 Strict Pull Ups
20 Step Back Lunges
10 Bar Facing Over Burpees

15 min to build on Complex:
3 DL
2 Clean
1 Hang Clean

Partner WOD:
On 10 min Clock:
Max Cal Row
Max Rep Wall Balls (14/20, 9/10)

15 min AMRAP:
5 WW
7 Double DB Devils Press (35/50)
10 Double DB Box Step Ups (20/24, 35/50)
15 T2B
20 Box Jump Overs (20/24)

Post WOD: 10 min
For Quality:
25-75’ of HSW
20 Hollow Rocks
10 Push Ups

(22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Click for all workout descriptions and standards

4 Rounds:
4 min to complete 400m Run
IRT of that window: Max Rep Box Step Overs (20/24)
1 min Rest

*Score: total # box step overs.

Partner WOD: You Go/I Go - Switch as you see fit!
22 min AMRAP:
30 Cal Row
20 DL (155/225)
20 T2B
10 SHSPU (Comp: 20 SHSPU)

16 min EMOM:
Even 2 Snatch: Athlete Choice: Squat or Power
Odd: 1-3 reps of: Athlete Choice: RMU, BMU, SPU, jumping BMU, Jumping PU with Negative or Hard Rec Pull

For Time:
21-15-9:
Power Snatch (55/75)

*After Each Set of Power Snatch perform 3 WW

5-5-5-5 Front Squat

9 min AMRAP:
9 C2B
35 DU
12 Thrusters (70/100)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell (35/50)
3 dumbbell hang clean-to-overheads (35/50)
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Click for all workout descriptions and standards

20 min AMRAP:
20 Box Step Ups (20/24)
20 KBS (35/53)
20 AMSU
400m Run

5 Rounds of:
3 min JUST above Threshold Pace
3 min Rest