3 Rounds:
100′ Bear Crawl
20 Slam Balls (20/10)
30/21 Calorie Bike
In teams of 3
For time (30 minute cap)
60 clean & jerks 95/65
400m run
10 rope climbs
400m run
100 lateral barbell burpees
400m run
10 rope climbs
400m run
60 clean & jerks (95/65)
Hang Power Snatch
Build to a Heavy 3
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
Weighted Strict Pull-ups
Build to a Heavy Single
4 Rounds:
10 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Run
Teams of 3
AMRAP 7:
50 Bench Press (115/85)
50 Bench Press (135/95)
Max Bench Press (155/105)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (115/85)
50 Front Squats (135/95)
Max Front Squats (155/105)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
Max Deadlifts (225/155)
For Time:
50/35 Calorie Bike/Row
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Bike/Bike
Midline:
(3 Rounds)
30 Flutter Kicks
10 Dumbbell Bent Over Rows (Each Side)
Strength
On the 1:30 x 5
3 Push Press
2 Push Jerk
1 Split Jerk
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
5 Rounds:
1 Minute Slamballs (20/10)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest
Deadlifts
EMOM x 12
3 reps
*Increase weight every minute*
15-12-9-12-15:
Toes to Bar
Deadlifts (165/115)
Lateral Barbell Burpees
Bulgarian Split Squat
Build to a Heavy 8 (each leg)
5 Rounds
20/15 Calorie Bike
20 Single Dumbbell Step-back Lunges (50/35)
20 10 Meter Shuttle Sprints
Bench Press
4 Sets of 10
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Ab-Mat Sit Ups
30 Box Jump Overs (24/20)
15 Bar Muscle-Ups / Burpee Pull Up
5 Rounds:
15 Kettlebell Swing (53/35)
400 Meter Run
40 Double Unders
Overhead Squat
Build to a Heavy Single
2 Rounds:
25 Overhead Squats (95/65)
50/35 Calorie Bike
Death By... Clean and Jerks (95/65) 1 Rep on the 1st Minute 2 Reps on the 2nd Minute 3 Reps on the 3rd Minute 4 Reps... *When eliminated, athletes must perform 8 burpees on the minute until 25 minutes*
For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (155/105)
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run
Thruster
Build to a Heavy 5
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees
Weighted Pull Ups
4 sets of 5
AMRAP 15:
200 Meter Run
15 Slam Balls (30/20)
100’ Bear crawl/handstand walk
"Always Remembered"
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (95/65)
Cash-Out: 2977 Meter Row
Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press
EMOM x 10
- 3 Power Snatches-
(Snatches must be touch and go,
increase weight every two rounds)
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)