Deadlift
5 Sets of 3 Reps at 70-75%
AMRAP 7:
Power Snatches (115/85)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (115/85)
SUNDAY SURPRISE!!!
[Teams of 3]
AMRAP 25:
3 Rounds:
50 Synchro AbMat Sit-ups
600 Meter Run (Together)
Directly Into...
Max Rope Climbs
[Every Switch]:
30 Double Unders
5 Rounds For Time [25 Minute Cap]:
3 Rounds of "Cindy"
1 Round of "DT" (155/105)
3 Rounds For Time [27 Minute Time Cap]:
60/48 Calorie Assault Bike
50 Single Dumbbell Box Step-ups (20")
30 Single Dumbbell Hang Snatches (50/35)
For Time [38 Minute Cap]:
1 Mile Run
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off
If time capped, add 1 second to your time for every missed rep.
Back Squat
Build to a Heavy Single
On the Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
...
Minute 15: 15 Wallballs + Max Burpees
Medicine Ball: (20/14)
AMRAP 20:
1 Power Clean
1 Burpee Pull-Up
100 Meter Run
2 Power Cleans
2 Burpee Pull-Ups
100 Meter Run
3 Power Cleans
3 Burpee Pull-Ups
100 Meter Run
...
Add 1 Rep Each Round
Barbell: (185/135)
RX+: Ring Muscle-Ups
Sunday Surprise!
For Time [38 Minute Cap]:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row
Deadlift
Build to a Heavy Set of 10
For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts (225/155)
Calorie Row (x2)
Directly Into...
6-9-12-15:
Toes to Bar
Calorie Row (x2)
For Time:
800 Meter Run
40 Burpees
100 Meter Farmers Carry
800 Meter Run
30 Strict Pull-ups
100 Meter Farmers Carry
800 Meter Run
20 Burpee Pull-ups
800 Meter Run
10 Dumbbell Burpees
100 Meter Farmers Carry
Dumbbell = (50's/35's)
Strict Press
Build to a Heavy Set of 20 reps
AMRAP 18:
100 Wallballs (20/14)
80 Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35's)
Max Calorie Row
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
Back Squat
Build to a Heavy Set of 3 Reps
On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups
Box: (24"/20")
Barbell: (95/65)
Sunday Surprise!!!
[Teams of 2]
4 Rounds x AMRAP 7:
60 Overhead Squats
60 Bar-Facing Burpees
Max Calorie Row
Round 1: (75/55)
Round 2: (95/65)
Round 3: (115/85)
Round 4: (135/95)
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
Partition However You'd Like
Sumo Deadlift
Build to a Heavy Set of 5
For Time:
200 Meter Farmers Carry
60/40 Calorie Bike
20 Dumbbell Box Step Overs
60/40 Calorie Bike
20 Dumbbell Box Step Overs
60/40 Calorie Bike
200 Meter Farmers Carry
Dumbbells: (50's/35's)
Box: (24"/20")
5 Rounds For Time:
40 Air Squats
30 Sit-ups
20 Push-ups
10 Strict Pull-ups