AMRAP 30, Team of 3

60/45 Calorie Row
3 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
3 Rope Climbs
60/45 Calorie Row
6 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats
6 Rope Climbs
60/45 Calorie Row
9 Rounds of
3 Power Cleans (135/95)
6 Burpees
9 Air Squats

9 Rope Climbs
60/45 Calorie Row
…
Continue to go up by 3’s

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Sumo Deadlift
Build to a Heavy 3

5 Rounds

AMRAP 3
3 Wall Walks
6 Sumo Deadlift High Pull (75/55)
9 Push-ups

*Rest 1:00 between rounds

Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (155/105)

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
4 Bar Muscle Ups

Directly Into…

3 Rounds:
12 Lateral Dumbbell Burpees
200m Run

Directly Into…

3 Rounds:
12 Lateral Dumbbell Burpees
200m Run

Power Clean & Jerk
Build to a Heavy Single

3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95

10 Rounds:
4 Strict Pull-ups
8 Burpees
12/8 Calorie Row

AMRAP 20:
1 Deadlift (225/155)
10 Ab-Mat Sit Ups
15 Push Ups

2 Rounds:
800m Run
1k Row
50 Air Squats

Push Jerk
Build to a Heavy Set of 3

AMRAP 15
15 Slamballs (20/15)
15 Box Jump Overs (24/20)
15 Push Jerks (95/65)

Power Clean
Build to a Heavy Set of 3
-Touch and Go-

AMRAP 15:
30 Double Unders
10 Power Cleans (135/95)
30 Double Unders
10 Lateral Barbell Burpees

Overhead Squat
Build to a Heavy 3

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Pull-ups

AMRAP 20:
15/12 Calorie Bike/Row
30 Russian Kettlebell Swings (70/53)
60 Double Unders
10 HandStand Push Ups

Team of 2
30 AMRAP
10 Dumbbell Reps** (50/35) (35/25)
8 Shuttle Runs (10m)

Complete Full Rounds Before Switching

**Dumbbell Reps**
0:00 – 10:00
10 Dumbbell Snatches
10:00 – 20:00
10 Dumbbell Hang Clean and Jerks
20:00 – 30:00
10 Single Dumbbell Thrusters

Deadlift
Build to a Heavy One

AMRAP 12:
3 Deadlifts (155/105)
3 Toes to Bar
3 Calorie Bike
6 Deadlifts (155/105)
6 Toes to Bar
6 Calorie Bike
…
Up By 3’s Until Finish

4 Rounds
18/15 Cal Row
8 Box Jumps
6 Hang Power Cleans (95/65)

Bench Press
Every 1:30 x 5
5 Reps

5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

Build to a Heavy Complex
1 Push Press
1 Push Jerk


For Time:
Buy-In: 800m Run

21-15-9
Shoulder to Overhead (115/85)
Pull-ups

Cash-Out: 800m Run

Front Squats
4 Sets of 5 Reps


AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (115/85)
50/35 Calorie Bike

60 Hang Power Cleans (115/85)
50/35 Calorie Bike

30 Push Jerks (115/85)
50/35 Calorie Bike
100 Burpees
30 Push Jerks (95/65)
50/35 Calorie Bike

60 Hang Power Cleans (95/65)
50/35 Calorie Bike

90 Deadlifts (95/65)
50/35 Calorie Bike