3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Dumbbell

AMRAP 6
10 Slam Balls (15/10)
5/5 Plate Side Lunges
100m Run or 15/9 Cal Machine

Rest 2 Min

AMRAP 6
10 Push-Ups
5/5 Plate Reverse Lunges
10 Hollow Rocks

Rest 2 Min

AMRAP 6
100m Run or 10/7 Calorie Machine
20 Mountain Climbers

Rest 2 Min

AMRAP 6
100m Run or 10/7 Calorie Machine
12 Burpees

Plate: 25/15

AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)

FITNESS
“Doorbell”
AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (35’s/25’s)
15 Dumbbell Front Squats (35’s/25’s)

Power Clean & Push Jerk
Build to a Heavy Single

“Grace”
For Time:
30 Clean & Jerks (135/95)

2 Rounds: 
200 Meter Run, 26 Hand Release Push-ups 
200 Meter Run, 26 Kettlebell Swings (53/35)
200 Meter Run, 26 AbMat Sit-ups
200 Meter Run, 26 Deadlifts (75/55)
200 Meter Run, 26 Air Squats
200 Meter Run, 26 Box Jumps (24/20)

3 Rounds:
30 Sumo Deadlift High Pulls (75/55)
150′ Walking Lunge

21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

Front Squat
Build to a Heavy Set of 3

AMRAP 12
10 Front Squats (135/95)
20 Pull-ups
50 Double Unders

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest

Power Clean
Build to a Heavy Set of 3

5 Rounds
10 Power Cleans (135/95)
10 Burpees

For Time: 2,500/2,000 Meter Row *Every 3 Minutes (Starting at 0:00): 10 KB DL High Pull (53/35) 20 Bodyweight Lunges

Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (65/45)
80 Box Jump Overs (24/20)
80 Thrusters (75/55)
60 Toes to Bar
60 Front Squats (95/65)
40 Burpee Box Jumps (24/20)
40 Clusters (115/80)

5 Rounds
AMRAP 6:
30/20 Calorie Row
30/20 Calorie Bike
AMRAP 10 Meter Shuttles

Build to a Heavy Set of 3
Deadlift

AMRAP 15:
1 Deadlift (225)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

AMRAP 18:
60 Double Under or 90 Single Unders
45 Air Squats
30/21 Calorie Bike
15 Push Jerks (95/65)


Accessory Work

3 Giant Sets
12 Single Arm DB Bench Press
12 Single Arm DB Row

Rest 1:30 between

Establish a 1RM or Heavy Single
Power Clean


Tabata (4 Min):
Calorie Row

Rest 2 Minutes

Tabata (4 Min):
Power Cleans (95/65)

Rest 2 Minutes

Tabata (4 Min):
Burpee Box Jump Overs (24/20)

"Mary"

AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Midline

3 Rounds
100m Front Rack KB Carry
20 Bird Dogs (10 each side)
20 Hollow Rocks

Teams of 3: 
AMRAP 25: 
120/90 Calorie Bike 
60 Alternating Dumbbell Snatches (50/35) 
450 Single Unders 
15 Rope Climbs