5 Rounds 403m Run 8 Shoulder to Overheads 75/55 (10 @ 95/65) (10 @ 115/75) 10 Sit Ups -or- Hanging Knee Raises (8 Toes to Bar) (10 Toes to Bar)

Bison: Caution

Buy In: 1600m Run Cash Out: 800m Run

18:00 AMREP 3-6-9-12-1 Rope Climb (2) (2 Short Rope) Wall Balls Deadlifts 135/95 165/115 185/135 Box Jump Overs *Score = Total Reps RxD: 91 Reps/Round Adv: 92 Reps/Round Beef: 92 Reps/Round

7 Rounds (adv + beef 8 rounds) 200m Run 8 Front squats 95/65 (115/75) (135/95) (DB squats 50/35) 10 Double unders or 30 singles (adv 20 DU) (Beef 40)

Partner Amrap Read notes

20 Minute Partner Amrap 8 Shoulder to overhead 95/65 (adv 115/75) (Beef 10 @ 135/95) (Bison DB 50/35) 6 Pull ups (adv 10 PU or 6 C2B) (Beef 3/2 BMU) (Bison 5) 12 Calories any machine *at minutes 5,10,15 stop and perform 2 minutes of grunt work with partner* **After grunt work is done, pick up where you left off on amrap** ***Break up work however you want, one works while other rests*** Grunt work options -Sandbag carry 70m -Sandbag over shoulder -D Ball Carry 70m -D ball over shoulder -Heavy farmer carry bars -Tire flips -Tire slam with hammer -Stone to shoulder -Mixed rack carries -Plate pinch walk

For Quality 3 Rounds 4-8 Strict hanging Knee raises w/ eccentric focus (Adv Hanging straight leg raise) (Beef strict T2B) -Rest at least :30s- 10-14 Dumbbell walking lunges 40/20 (45/25) (50+/30+) -Rest at least :30s-

-Rx'd buy in with 500/400m row -Adv perform 500m row at min 5 -Beef perform 500m row before time expires, once row is done you cannot go back to the Amrap

READ NOTES for details

Every 4 min for 24 Minutes Cardio buy in In time remaining for each interval, Amrap of 12 Russian KB swings 53/35 (adv 70/44) (Beef 14 am 70/53) 7/5 Push ups (adv 10/7 or 5/3 HSPU) (Beef 8/5 HSPU or Ring dips) Cardio options -Run 403m -Assault Bike 25/20 (adv 25) (Beef 30) -Row 500/400m (adv 500m) -Ski 500/400m (adv 500) -Assault Run 403m

Tempo Back squat (32X1)

Tempo reads as: 3 seconds down, 2 seconds at the bottom, as fast as possible up, 1 second at the top.

Rx'd Version

Advanced Version

Beefy Version

Adv: 1 Clean and Jerk Beef open conditioning 30 Double unders + 2 Clean and Jerk

21 Down Ups (Burpees) (Bar facing Burpees) 200m Run or Row 15 Clean and Jerks 95/65 (115/75) (135/95 or power snatch 115/75) 70m Farmer Carry 45/25 50/35 (140m @ 55+/40+) 9 Down ups (burpees) (bar facing) 200m run or Row *Beef start from bottom and ascend*

Rx'd/Adv version

4 rounds 403m Run 12 Wall Balls (15) 10 Deadlifts 135/95 (12 @ 185/125) 8 Box Jumps (10) *at some point during the workout perform 3 rope climbs (adv 4)*

Beefy version

*At some point during the workout complete 2 legless or short rope climbs + 2 regular*

B.)

Max Reps of one of the following 4 Minutes of Grunt/Skill Work or max reps -Sled Pushes -Sandbag/B-Ball Carries -Sandbag/D-Ball Cleans -Mix/Rack Carries -400m Medball or Plate Run -DU -Rope Climbs -Muscle Ups -Ring Dips -Handstand Walks

C.)

Immediately into: AMRAP in 8 Minutes Burpees (ADV: 8 Burpee over the DB) DB Snatches 45/25, (ADV+Beef: 14 Alternating 50/35)

A.)

Hanging Knee Raises or V-uPS (ADV: 6 T2B) (Beef: 8 Toes To Bar) 10/8 Row, Bike, Ski or Air Runner Calories (ADV: 12/10)

*At some point, Accumulate 1600m of running or rowing. *Beef, do WHOLE distance at once, at any point. 5 Rounds Pullups (ADV: 6 C2B) (Beef: 10 C2B)  Wall Balls (ADV: 15) (Beef: 18 Wall Balls)  Hang Power Cleans 115/75, 135/95, 155/105, 185/125

Beef/Bison

70/53 Barbell Lunges 115/75 (Bison: DB Lunge: 50/35) 30 DU Beef Only: (1) 15ft Handstand Walk each roundBison Only (1) 30ft HS Walk each round 

A.) Tempo

Tempo 32X1

B.) Rx'd and ADV

10 Russian KB Swings 53/35 (ADV: 70/44) 8 Barbell Lunges 75/55, 95/65 15 Double Unders or 30 Single Unders (ADV: 20 DU)

2 Cycles 2:00 Clock 140m Run (ADV: 200m Run or Row) in time remaining Max Shoulder to Overhead 75/55, 95/65, 115/75 Max Box Jump Overs Max Situps/V-ups/Hanging Knee Raises (ADV: Toes to Bar) Max Burpees *rest 30 sec each set.

B.) Rx'd

If you want to start on the DB squats because you don't want to wait on RC that is fine! 1 Rope Climbs or 10 Ring Rows DB Squats 35-45/20-25 200m Farmer Carry 45/25+lb (can be mixed with KB equivalent weight)  30/20 Cal Row, Bike or Ski 

B.) ADV+Beef

Cal Row, Bike, Ski Calories (Beef: 40) 200m Farmer Carry 50+/30+lb Equivalent 30 DB Squats 50/35 (Beef: 50-55/35-40) 2 Rope Climbs (Beef: 2 Regional) 

A.)

5 Deadlifts (Rough percentage is 70-80%, or as you feel) 7/5 Pushups, 10/7 Pushups or 6/4 HSPU, (Beef: 8/6 Kipping or Strict HSPU)

ADV+Beef: Go in Reverse DB Snatches 45/35 (ADV: 12 Alt 50/35 or 10 Power Snatch 75/55) (ADV+: 10 PS @ 95/65) (Beef: 8 Snatch 115/75) (Bison: 8@ 135/95) Pullups (ADV: 10 or 8 C2B) (Beef: 12 C2B or 5/3 Muscle Ups) (Bison: 6/4 Muscle Ups)   800m Run Cal Row (ADV: 20) (Beef: 25) Wall Balls (ADV: 20) (Beef: 25) 403m Run (ADV: 800m)

A.)

ADV: 1 @ 80-90%

B.)

Meter Row, Ski, or 3/2k Bike (ADV Female: 1000m Row or Ski) 20 Clean and Jerks 95/65, 115/75, 135/95 (Bison: 20 Squat Clean and Jerks 135/95)