AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Build To A Heavy Complex
Power Clean + Hang Power Clean + 2 Push Jerks
For Time [15 Minute Cap]:
1,000/900 Meter Row
Into...
15-12-9 Clean & Jerks (135/95)*
30-24-18 Box Jump Overs (24"/20)
* Every Break: 200 Meter Row
5 Rounds For Time [30 Minute Cap]:
60 Double Unders
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
Rest 2 Minutes Between Rounds
Front Squat
10 Rep Max
7 Rounds For Time:
7 Thrusters (75/55)
7 Burpees
7 Pull-ups
SUNDAY SUPRISE!!!
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
Build To A Heavy Barbell Complex
Power Snatch + Hang Snatch
AMRAP 14:
2 Rope Climbs (15')
4 Burpee Box Jumps (30"/24")
8 Alt. Dumbbell Snatches (70/50)
For Time:
1k-800-600-400-200 Meter Run
50-40-30-20-10 Wallballs (20/14)
Bench Press
Build To A Heavy Set of 5
For Time:
800 Meter Row + 80 AbMat Sit-ups
500 Meter Row + 50 Push-ups
300 Meter Row + 30 Toes to Bar
Time Cap: 15 Minutes
10-9-8-7-6-5-4-3-2-1:
Deadlifts (225/155)
Dumbbell Hang Power Cleans (50/35)'s
Strict Handstand Push-ups
Overhead Squat
Build To A Heavy Set of 3
3 Rounds For Total Reps:
1 Minute Chest to Bar Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest
Barbell: (75/55)
SUNDAY SURPRISE!!!
TEAMS OF 2, AMRAP 25:
[PARTNER 1]
3 Strict Pull-ups
6 Power Cleans (115/85)
9 Box Jumps (24"/20")
[PARTNER 2]
400 Meter Run
Thruster
Build To A Heavy Set of 5
AMRAP 15:
21 AbMat Sit-ups
15 Push-ups
9 Thrusters (95/65)
3 Rounds For Time:
1,000-800-600 Meter Row
50-40-30 Dumbbell Reps (50/35)'s
5-4-3 Rope Climbs (15')
Round 1: Deadlifts
Round 2: Bench Press
Round 3: Front Squats
Build To A Heavy Barbell Complex
Push Jerk + Split Jerk
2 Rounds For Time:
400 Meter Run
21 Push Jerks (135/95)
120 Double Unders
Time Cap: 15 Minutes
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Back Squat
Build To A Heavy Set of 5
3 Rounds For Time:
10 Power Snatches (115/85)
20 Box Jump Overs (24"/20")
30 Wallballs (20/14)
Time Cap: 15 Minutes
SUNDAY SURPRISE!!!
[TEAMS OF 3]
4 Rounds For Time:
50 Sychro Air Squats
400 Meter Run (Together)
30 Burpee Box Jump Overs (24"/20")
Time Cap: 30 Minutes