For Time:
800 Meter Run
55 Deadlifts
800 Meter Run
55 Bench Press
800 Meter Run
55 Power Cleans
800 Meter Run
Barbell: 115/85
Strict Press
5 Sets of 2
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round
Barbell: (95/65)
10 Rounds For Time [25 Minute Cap]:
15/12 Calorie Row
12 Burpees
20 Minute AMRAP:
2-4-6-8-10…
Wall Balls (20/14)
Russian Kettlebell Swings (53/35)
*200 Meter Run After Each Round*
[TEAMS OF 3]
AMRAP 30:
Max Calorie Row
Switch After Next Partner Completes:
15 Box Jumps (24"/20)
15 Dumbbell Snatches (50/35)
* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch
Overhead Squat
5 Sets of 3
"Nancy"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
For Time:
80 Single Dumbbell Hang Clean and Jerks (50/35)
60 Single Dumbbell Box Step Ups (24"/20")
40 Kettlebell Sumo Deadlift High Pull (53/35)
200 Meter Double Dumbbell Farmers Carry
AMRAP 30:
“Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats
*Every 3:00: 250/200 Meter Row
5 Rounds For Time [40 Minute Time Cap]:
400 Meter Run
30 Double Unders
[Rest 1:00]
500/400 Meter Row
30 Double Unders
[Rest 1:00]
Push Press
5 Sets of 3
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
Barbell: (95/65)
AMRAP 12:
20 AbMat Sit-ups
20 Kettlebell Swings (53/35)
20 Renegade Rows (no push-up)
Rest 2 Minutes…
10 Minute Bike/Row
*Every 2 minutes complete 20 Jumping Lunges*
DB: 35's/20's
[TEAMS OF 3]
AMRAP 30:
150 Push-ups
150 Wall Balls (20/14)
Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run
5 Rounds For Time [20 Minute Time Cap]:
400/300 Meter Row
2 Rope Climbs (15')
10 Power Snatches (95/65)
5 Rounds x AMRAP 4:
30/20 Calorie Bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds
Sub: 40/28 Calorie Bike Erg/Ski/Row
Front Squat
5 Sets of 3
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (115/85)
20 Box Jumps (24"/20")
For Time [30 Minute Time Cap]:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)
*100-ft. Kettlebell Farmers Carry After Every Movement (53's/35's)
No Touch Deadlift
5 Sets of 3
5 Rounds x AMRAP 3:
9 Hang Power Cleans (115/85)
45 Air Squats
10 Meter Shuttle Runs
Rest 1 Minute Between Rounds
For Time:
30-20-10
600M Run
Shoulder To Overhead (95/65)
Hand Release Push-Ups
For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift (155/105)
1 Toes to Bar
200/150 Meter Row
2 Deadlifts (155/105)
2 Toes to Bar
...
200/150 Meter Row
10 Deadlifts (155/105)
10 Toes to Bar
Strict Press
5 Sets of 3
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Goblet Squats (50/35)
Max Dumbbell Shoulder to Overhead (50/35)