5 rounds:
1 Minute Row Calorie
1 Minute Power Clean (115/85)
1 Minute Ab-Mat Sit Ups
1 Minute Rest

3 Rounds:
100′ Walking Lunge
20 Slam Balls (20/10)
100′ Walking Lunge
20 Slam Ball Squats (20/10)

Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 65/45
Weight 2: 75/55
Weight 3: 95/65
Weight 4: 115/85
Weight 5: 135/95 (AMRAP)

For Time:
1,500 / 1,200 Meter Row
35 Lateral Barbell Burpees
20 Deadlifts (185/135)
35 Lateral Barbell Burpees
1,500 / 1,200 Meter Row

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups
16/12 Calorie Bike Erg
6 Push Presses

*Build in Push Press Weight*

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

Kobe Bryant WOD

AMRAP 20:
5 Power Cleans (135/95)
8 Box Jumps (24/20)
24 Wall Balls (20/14)

Strict Pull-ups
Max Unbroken Set

“The CrossFit Total”
Strict Press
Build to a Heavy Single

Back Squat
Build to a Heavy Single

Deadlift
Build to a Heavy Single

5 Rounds:
25 Kettlebell Swings (53/35)
200′ Single Arm Farmer’s Carry (53/35)
20/15 Calorie Row
100′ Walking Lunge

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