“Goat Day” 3/8
On the Minute x 20
Odd – Movement 1
Even – Movement 2

“Four by Four”
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

“Under Pressure”
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

1/2 mile run
50 pull ups
100 push ups
150 squats
1/2 mile run

“18.2”
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (50’s/35’s)
Bar-Facing Burpees
“18.2a”
1RM Clean

“Boat Crew” (3/3)
Teams of 3
AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar Pull-Ups

18.2
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (50’s/35’s)
Bar-Facing Burpees
18.2a
1RM Clean
12 Minutes to Complete Both 18.2 and 18.2a

“Goat Day”
On the Minute x 20:
Odd – Movement 1
Even – Movement 2

3-Position Power Snatch
Build to Heavy
“Sunny Side”
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Power Snatches (115/80)
6 Lateral Barbell Burpees
rest 5 Minutes
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Power Snatches (115/80)
6 Lateral Barbell Burpees

“Whip Lash”
5 Rounds:
1:00 Calorie Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest