3 Rounds: 
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds: 
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds: 
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

"Diane"
21-15-9 Reps For Time
Deadlift (225/155 lb)
Handstand Push-Ups


Accessory Work

3 Rounds
10 KB Goblet Cossack Squat (5 each side)
10 Single Leg Alt. V-Ups (each side)
:30 sec Ring Supported Dip
- Rest 1 Min b/t -

3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
50/35 Calorie Bike

3 Rounds
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

Back Squat
Build to a Heavy Set of 5

Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

Teams of 2:
30 Power Cleans @ 155/105
60 Box Jump Overs @ 24/20

1200m Run (switch every 200m)

20 Power Cleans @ 155/105
40 Box Jump Overs @ 24/20

800m Run (switch every 200m)

10 Power Cleans @ 155/105
20 Box Jump Overs @ 24/20

400m Run (switch every 200m)

On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar

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