Deadlift
Build to a Heavy Set of 3

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

8 Rounds:
40 Seconds Burpees
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest

Midline
3 Rounds
10 Barbell Front Rack Reverse Lunges
20 Glute Bridges
25 GHD Sit Ups
30 Banded Good Mornings

"EVA"

5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups

Power Snatch
Build to a Heavy Single

“Isabel”
For Time:
30 Power Snatches (135/95)

Fitness Option
AMRAP 8:
6 Snatches Grip Deadlift (95/65)
18 Bar Hop Overs

4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
1 Rope Climbs

Teams of 3:

7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans (95/65)

Rest 3 Minutes

5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters (95/65)

AMRAP 20:

200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

1 Rd of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

Barbell: 185/155

For Time:
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

Front Squat
Build to a Heavy Single

For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: (135/95)

4 Rounds:
30/21 Calorie Bike
15 Toes to Bar
7 Power Clean and Jerks (115/80)

AMRAP 15:
30/21 Calorie Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)

3 Rounds:
800 Meter Run
30 Deadlifts (115/80)
30 Lateral Barbell Burpees

Overhead Squat
Build to a Heavy Set of 3

“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (95/65)

6 Rounds:
21/15 Calorie Bike
150′ Farmers Carry (53’s/35’s)
9 Toes to Bar

5 Rounds: 
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds

3 Rounds
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20″)

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

5 Rounds:
Max Bench Press (3/4 Bodyweight) 
Max Strict Pull-Ups
Rest 3 Minutes Between Rounds

Teams of 3
For Time:
600 Meter Run (50/35)
6 Rope Climbs
20 Squat Cleans (95/65)
600 Meter Run (50/35)
9 Rope Climbs
35 Squat Cleans (95/65)
600 Meter Run (50/35)
12 Rope Climbs
50 Squat Cleans (95/65)