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  “The Walk of the Penguin”   5 Rounds for Time 32 min cap 400m Run 20 Single Dumbbell Step-Overs 22.5/15kg 12 Toe to Bar 4 Wall Walks   Active: 15/12.5, Knees to Elbow Lifestyle: Knees to chest, partial wall walk

  Bench Press Every 4:00 minutes x 3 Sets Complete 5 Reps @ 65% 3 Reps @ 70% 1 Rep @ 75%   Rest as needed between 5-3-1 to complete within the 4:00 time frame “Swole Batman”   For Calories 15:00 EMOM Minute 1 – Single Arm Devils Press 22.5/15kg Minute 2 – Air Squats…

  Clean and Jerk Complex Every 3:00 minutes x 6 Sets Power Clean + Squat Clean + Split Jerk “High Flying Robin”   For Time 14 min cap 9-7-5 Ring Muscle-Up Shoulder to Overhead 70/52 Burpee Box Jump Overs   Active: Chest to Ring Pull Ups, 52/34 Lifestyle: 21-15-9 Jumping Pull ups, 34/25

  Back Squat Every 4:00 minutes x 3 Sets Complete 5 Reps @ 65% 3 Reps @ 70% 1 Rep @ 75%   Rest as needed between 5-3-1 to complete within the 4:00 time frame “Beefy Joker”   12:00 EMOM minute 1: 8 Dual Kettlebell Front Squat 24/16kg minute 2: 12 Deadlifts 102/70kg minute 3:…

  Weightlifting Split Jerk Every 90 seconds x 10 Sets 1 Jerk Dip 1 Split Jerk   5 Sets @ 70% 3 Sets @ 75% 2 Sets @ 80%   % is Based on 1RM Jerk “Half Measures”   3 Rounds for Time 400m Run 25/20 Push-Ups 15m Plate Overhead Walking Lunges 20/15   Active:…

  “Tread Lightly”   30:00 EMOM minute 1: 15/11 Calorie Echo Bike minute 2: 50 Double Unders minute 3: 15 GHD Sit-Ups minute 4: 20 Wall Balls 9/6 minute 5: Rest Active: minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg minute 2: 35 Double Unders minute 3: 12 GHD Sit-Ups minute 4: 15…

  Weightlifting Every 3:00 minutes x 5 Sets Power Snatch + Overhead Squat Rest 10-15 seconds Squat Snatch “End Times”   For Time- 15 Min Cap 10 Bar Facing Burpees 20 Power Snatch 43/30kg 10 Bar Facing Burpees   Rest 2:00   10 Power Snatch 61/43kg 20 Bar Facing Burpees 10 Power Snatch   Active:…

  Skill Focus Chest to Bar Pull-Ups Wall Walks “Mr. White”   Every 4:00 minutes x 4 Sets 20/16 Calorie Row 12 Chest to Bar 4 Wall Walks Active: 18/15, Pull Ups Lifestyle: 16/13, Jumping Pull ups, Partial Wall Walk

  Strength Deadlifts Every 3:00 minutes x 5 Sets 5 Reps @ 70-75% of 1RM “Skinny Pete”   For Time- 8min Cap 5-4-3-2-1 Power Cleans 84/57kg 10-8-6-4-2 Box Jumps 30/24in   Active: 70/48, 24/20 Lifestyle: 5-4-3-2-1 Power Cleans 75% of 1RM 20-16-12-8-4 Box Step-Ups 24/20in

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