800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

3 Rounds:
1:00 Wallballs (20/14)
1:00 Single Dumbbell Snatches (50/35)
1:00 Box Jumps (24/20)
1:00 Single Dumbbell Clean & Jerks (50/35)
1:00 Calorie Row
1:00 Rest

Teams of 2
AMRAP 20:
Max Calorie Bike/Row

Station 1:
Bike

Station 2:
30 AbMat Sit-ups
200' Farmers Carry (70’s/50)

Switch after partner complete Station 2
*Score is total Calories after the 20 Min*

Pausing Overhead Squat
Build to a Heavy Single
*3 second pause

AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

3 Rounds:
30 Kettlebell Swings
800 Meter Row
400 Meter Run
20 Burpees

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks


AMRAP 12:
3 Rounds of Macho Man (95/65)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
400 Meter Run

Teams of 2
12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

10 Minute Skill Work
Double Unders or Rope Climbs

10-20-30-40-50:
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)

Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

3 Rounds For Time:
30 Wall Balls (20/14)
20 Single Dumbbell Box Step-ups
1000 Meter Row

Dumbbell: 50/35
Box: 24/20

Deadlift
Build to a Heavy Set of 3

AMRAP 12:
9 Hang Power Cleans (115/85)
12 Push-ups
15 Deadlifts (115/85)

Push Press
On the Minute x 10
2 Push Press


AMRAP 15:
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

Teams of 3
AMRAP 25:
200 Meter Run
7 Burpees
7 Deadlifts (185/125)
*Next Athlete Begins Round When Runner Returns

Strength
On the Minute x 10
4 Thrusters

On the Minute x 12
Odd: 40 Seconds Max Pushups
Even: 40 Seconds Max Wallballs

*Score is push ups plus wallballs each round

Snatch
Build to a Heavy 1 Rep

AMRAP 12:
12 Power Snatches (95/65)
12 Ab-mat Sit Ups
12 Pull-ups

Bench Press
Build to a Heavy Set of 5

AMRAP 20
20/15 Calorie Row
15 Slamballs (20/10)
10 Push-ups

Front Squat
4 Sets of 5 Reps

"Move It or Lose It"

For Time
In 3 minutes, perform:
250m Row
7 Burpee Box Jump Overs (24"/20")
Max Thrusters (95/65)

Rest 1 minute between rounds. Repeat until 45 Thrusters are complete.

Time Cap: 15 minutes

Build to a Heavy Complex
Every 1:30 x 8 Rounds
2 Hang Power Cleans
1 Power Clean


6 Rounds
30 Double Unders
8 Power Cleans (135/95)