5 Rounds:
21/15 Calorie Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

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


3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 95/65

Split Jerk
Build to a Heavy 1

AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

On the Minute x 10 (5 Rounds)

Odd: 8 Dumbell Incline Bench
Even: 8 Barbell Bent Over Row
- Increase weight every round -

30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row

Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Bike
15 Toes to Bar

5 Rounds

25 Kettlebell Swings
20 Kettlebell Sumo Deadlift High Pulls
15 Kettlebell Goblet Squats
10 Box Jumps
100m Run or 5 Cals Bike/Row

Kettlebell: 53/35
Box: 24"/20"

Reverse Lunges
Build to a Heavy Set of 6 (each leg)

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
100/70 Calorie Bike
Directly Into…
21 Clean and Jerks (75/55)
21 Clean and Jerks (95/65)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)

Bench Press
4 Rounds of 8 Reps


For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (95/65)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Each athlete does each interval.
Rest while your partner works.

Deadlift
Build to a Heavy Set of 6


AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

Strict Overhead Press
5 Sets of 3


AMRAP 20:
30 Hang Power Cleans (95/65)
30 Push Presses (95/65)
30/21 Calorie Bike
30 Toes to Bar

Front Squats
Build to a Heavy Set of 5


For Time:
60/45 Cal Row
40/25 Cal Bike
20 Front Squats (135/95)

4 rounds

10 strict hand stand push ups

15 pull ups

20 ab mat sit ups

25 double unders

Sumo Deadlift: Build to Heavy 1 Rep

Then…

3 Rounds
800 Meter Run
30 Kettlebell Swings (53/35)
30 Medball Jump Squats (30/20)

For Time
50/35 Calorie Row
50 Burpees
50 Slam Balls (20/10)
50 Burpees
50/35 Calorie Row

Dumbbell Rows
5 Rounds of 10 Reps Each Side


For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (50/35)
Sit Ups
200m Run After Each Round

3 Position Power Clean
OTM x 10


AMRAP 15:
60 Double Unders
15 Power Cleans @ 95/65
60 Double Unders
15 Push Press @ 95/65

Bench Press
Build to a Heavy Set of 3

Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off