5 Rounds For Time:
400/350 Meter Row
15 Deadlifts (185/135)
15 Bar-Facing Burpees
Time Cap: 20 Minutes
[TEAMS OF 3]
For Time [25 Minute Cap]:
15 Rope Climbs
400 Meter Team Run
75 Thrusters (95/65)
800 Meter Team Run
75 Thrusters (95/65)
400 Meter Team Run
15 Rope Climbs
Power Clean
5 Rep Max
For Time [10 Minute Cap]:
50 Power Cleans (155/105)
On the Minute, Starting at 0:00:
5 Toes to Bar
4 Rounds For Time:
120-90-60-30 Double Unders
40-30-20-10 Wallballs (20/14) (10'/9')
30/24 Calorie Row
Time Cap: 25 Minutes
Strict Press
10 Rep Max
AMRAP 12:
9 Box Jumps (24"/20")
6 Dumbbell Snatches (50/35)
3 Strict Handstand Push-ups
"Barbara"
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds.
Back Squat
1 Rep Max
2 Rounds For Time:
800 Meter Run
1,000/900 Meter Row
Time Cap: 18 Minutes
SUNDAY SURPRISE!!!
[TEAMS OF 3]
AMRAP 25:
2 Rounds:
75 Toes to Bar
75 Dumbbell Thrusters (50's/35's)
75 Burpee Box Jump Overs (24"/20")
Directly Into...
Max Calorie Bike
* One Bike, Switch Out As Needed
Deadlift
10 Rep Max
3 Rounds For Time:
400 Meter Run
21 Deadlifts (225/155)
12 Chest to Bar Pull-ups
Time Cap: 15 Minutes
10 Rounds For Time [30 Minute Cap]:
6 Hang Squat Cleans (115/85)
9 Kettlebell Swings (70/53)
15/12 Calorie Row
Rest 1 Minute Between Rounds
Push Jerk
1 Rep Max
For Time:
600 Meter Run
3 Rounds of "Cindy"
15 Push Jerks (185/135)
3 Rounds of "Cindy"
600 Meter Run
Time Cap: 15 Minutes
1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (75/55)
Rest 4 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (95/65)
Rest 4 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (115/85)
Front Squat
3 Rep Max
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24"/20")
SUNDAY SURPRISE!!!
TEAM OF 3
AMRAP 25:
3 Rounds:
100 Double Unders (Each)
75 Thrusters (75/55)
50 Chest to Bar Pull-ups
Directly Into..
Max Bar-Facing Burpees
* All Athletes Must Finish 100 Double Unders Before Advancing
* Split Thrusters, Pull-ups, and Burpees Between Partners
Power Snatch
1 Rep Max
3 Rounds For Time:
400 Meter Run
10 Power Snatches (135/95)
Time Cap: 12 Minutes
5 Rounds For Time [30 Minute Cap]:
1-2-3-4-5 Rope Climbs (15')
50' Dumbbell Walking Lunge (50's/35's)
25/20 Calorie Row
Rest 1 Minute Between Rounds
Bench Press
3 Rep Max
AMRAP 15:
5 Handstand Push-ups
10 Toes to Bar
15 Wallballs (20/14)
8 Rounds For Time:
200 Meter Run
4 Bar Muscle-ups
8 Clean & Jerks (115/85)
Time Cap: 20 Minutes