A.)

B.) Mini Blaster Rxd

Thrusters 75/55 Russian KB Swings 53/35 25/20 Cal on any Machine

B.) Mini Blaster: ADV+Beef

Russian KB Swings (ADV: 70/44) (Beef: American 70/53) REST 1 Minute Russian KB Swings (ADV: 70/44) (Beef: American 70/53) REST 1 Minute Thrusters (ADV: 95/65), (Beef: 115/75) (Bison: 30 DB Thruster 50/35)

Hefty Appetizer

18 Minute Clock Buy In: 3 Rounds 403m Run 10 Deadlifts 155/105, 185/125, 205/145, 225/155 AMRAP in time remaining Pullups (5 Pullups) (5 C2B) Pushups (Beef: 10) Box Jump Overs

A.)

B.) Odd Ball Finisher

Barbell Lunges 75/55, 95/65, 115/75 (Bison: 115/75 OH) *70m Farmer Carry Equivalent: 45/25, 50/35 + 1 Wall Walk (ADV: 2) after each set *Beef: 70m Single Arm DB Walk (55+/40+) AND 15-30ft HS Walk after each set)

Buy in: 50/40 Cal Row (ADV+Beef: Cash Out with 60/50 Cal Row) Movements DB Snatch 45/25, 50/35, Beef: 12 Alt 50+35+) (Barbell ADV: 10@ 75/55) Wall Balls (ADV: 10) (Beef: 12) V-ups, Hanging Knee Raises or 10 Situps (ADV: T2B) (Beef: 8 T2B) @ Some point (Rx'd after buy in): 70m Sled Push 90/45, 135/90, 160/105 3 Rope Climbs (ADV: 4) (Beef: 5)

A.) File Them Taxes

Alternating EMOM in 10 minutes: -70m Run, ADV: 140m Run (Beef: 200m) -Max Power Cleans 95/65, 115/75, 135/95, 165/115 Evening RAIN Alternate for the run portion: No rowing Cal Bike, Ski, or Air Runner 8/6 (ADV: 9/7) Or 30 Second Plank, Hollow Hold, or Wall Sit Or 8 Burpees (ADV: 10)

B.) Paying Uncle Sam

ADV+Beef: start with this AMRAP AMRAP in 10 minutes: 12 Double unders or 30 Singles (ADV: 20) (Beef: 30) 9/7 Row Calories (ADV+Beef: 9 for M and F) 6 STO 95/65, 115/75, Beef: 9 Double DB STO 50/35

Rx'd Version

Perform 200m run at min 5, 10, and 15

Advanced Version

Perform 200m run at min 5, 10, and 15

Beefy Version

Perform 200m run at min 5, 10, and 15

A.) Partner cardio (read instructions)

Max Cals any machine *Partners switch every minute* **Person not on cals must hold a :30s plank (adv weighted plank)**

B.) Partner Med Ball carry (read instructions)

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***

Advanced Version

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***

Beefy version

*one person works while other performs Max Burpees* **alternate rounds** ***Two separate scores for this: time and burpees***

A1.)

8 reps on each side for each set

A2.) Pull movement (READ INSTRUCTIONS)

Other Pull options -Single arm dumbbell row (6-10 each side) -Barbell Row -Strict Pull up -Ring Pull up

A3.)

Hold the plank for anywhere between 45 seconds- 1minute Advanced can do a weighted plank (plate loaded on back)

Rx'd Version

Advanced Version

Beefy Version

Run Alternative Options: 2K Row 2K Ski 5Kmen/4k women Bike *compare 4/4/18 & 5/23/18 & 6/19/18, 9/12/18

Advanced options

ADV. alternatives 3K Row or Ski 7.5K (men) Bike / 6K (women) Bike

Rx'd Version

Advanced Version

Beefy Version

Can also do ring dips instead of handstand push ups

Rx'd Version

After every set of shoulder to overhead 10 double unders or 30 singles

Advanced Version

After each set of shoulder to overhead perform 20 double unders