3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

*1 dumbbell

Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (135/95)
400 Meter Run
75 Bench Press (115/85)
400 Meter Run
75 Hang Power Cleans (95/65)
400 Meter Run

Deadlifts
Build to Heavy Set of 5


Every 4 Minutes x 5 Rounds:
6 Pull-ups
9 Toes to Bar
12 Deadlifts (205/135)
15/12 Calorie Bike

For Time:
50/35 Calorie Row
3 Rounds of “Kelly” (20/14)
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (135/95)

Alternating On the Minute x 16 (8 Rounds):

Odd Minutes: 15/12 Calorie Bike
Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

*Increase weight every 2 rounds*

For Time:

1 Mile Run

Directly into...

10 Rounds:
7 Thrusters, 7 Pull-ups, 7 Burpees (75/55)

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Air Squats
1 Minute Bike
1 Minute Rest

Push Press
Build to a Heavy Set of 3


3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (95/65)

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

For Time:
50 Power Cleans (115/85)
On the Minute: 5 Toes to Bar

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)


Scaled Option Weight: 45/35, 65/45, 75/55, 95/65

5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Bike

Directly Into…

5 Rounds:
20 AbMat Sit-ups
200 Meter Run

Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800m Run
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
75/55 – 95/65 – 115/85 – 135/95

Power Snatch
Build to a Heavy Set of 5


6 Rounds:
8 Power Snatches (95/65)
8 Lateral Barbell Burpees

AMRAP 6:
1 Rope Climb
6 Hang Power Cleans (135/95)
18/12 Calorie Bike

Rest 6 Minutes

AMRAP 6:
1 Rope Climb
6 Hang Power Cleans (95/65)
18/12 Calorie Bike

For Time:
27-21-15-9

200m Run
Wallballs (20/14)
Box Jumps (24/10)

For Time:
2,000 Meter Row

*Every 2:00 Min, including 0:00*
8 Burpees


Midline Work

3 Rounds:
10 V-Ups
15 Glute Bridges
20 Hollow Rocks
- Rest 1 min b/t -