"Team of 2, AMRAP 30

5 Burpee Box Jumps (24/20)

10 Slamballs (20/10)

15 Synchronized Air Squats"

Deadlift
Every 2:00 x 5 Rounds
5 Reps
-Touch and Go-

AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (53/35)
1 Rope Climb (15′)

AMRAP 5:
Buy-In: 700 Meter Row
7 Power Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Power Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Power Cleans (135/95)
25 Double Unders

Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

21-15-9:
Push Jerks (115/85)
Lateral Barbell Burpees

Strict Press
Build to a Heavy Single

Ascending Ladder for 10 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

Teams of 3
For Time (30 Minute Cap):
800 Meter Team Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Run

Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & Down

For Time:
20/15 Calorie Row, 25 Sit-ups, 2 Deadlifts
20/15 Calorie Row, 25 Sit-ups, 4 Deadlifts
20/15 Calorie Row, 25 Sit-ups, 6 Deadlifts
20/15 Calorie Row, 25 Sit-ups, 8 Deadlifts
20/15 Calorie Row, 25 Sit-ups, 10 Deadlifts
Barbell: (185/135)

"Cindy"

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

3 Position Power Snatch
Build to a Heavy Complex


AMRAP 3:
9/6 Calorie Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike
4 Power Snatches (135/95)

3 Rounds:
400 Meter Run
10 Power Cleans (115/85)
500/400 Meter Row
10 Push Jerks (115/85)

Back Squat
Every 1:30 x 8
3 Back Squats


AMRAP 12:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
*Every Minute on the Minute: 3 Burpees

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)