For Time:
400 Meter Run
21 Pull-ups
9 Burpees

400 Meter Run
18 Pull-ups
9 Burpees

400 Meter Run
15 Pull-ups
9 Burpees

400 Meter Run
12 Pull-ups
9 Burpees

400 Meter Run
9 Pull-ups
9 Burpees

Build to a Heavy Single
Clean and Jerk

For Time: (15 Minute Cap)
21 Clean and Jerks (135/95)
100 Double Unders
21 Clean and Jerks (135/95)

On the Minute: 5 Wall Balls (20/14)

10 Rounds For Time:
200 Meter Run
1 Power Snatch (115/85)
3 Burpee Pull-Ups
5 Handstand Push Ups

Cleans
Build To a Heavy Complex
1 Hang Power Clean
1 Front Squat
1 Squat Clean


5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of “Macho Man”
Barbell: 95/65

Rest 1 Minute Between Rounds

For Time:
400 Meter Run

9-12-15:
Deadlifts (185/125)
Lateral Barbell Burpees

800 Meter Run

15-12-9:
Deadlifts (185/135)
Lateral Barbell Burpees

400 Meter Run

Push Press
Build To A Moderate Set of 5

AMRAP 15:
15 Wallballs (20/14)
15 Box Jumps (24"/20")
15/12 Calorite Row

AMRAP 20:
10 Russian Kettlebell Swings (53/35)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
…
Continue to Add (10) Reps Until Time

Front Squats
On the 1:30 x 5 Sets:
5 Front Squats


3 Rounds:
30/20 Calorie Row
15 Pull-ups

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

For Time

50-40-30-20-10
Reverse Lunges
Ab-Mat Sit Ups
20/15 Calorie Row

For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (95/65)

Deadlift
Build to a Mederate Set of 5

On the 4:00 x 6 Rounds:
3 Deadlifts (205/135)
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (53/35)
200m run

"Jackie"
1000m Row
50 Thrusters
30 Pull Ups

Barbell: 45/35

Midline Work:
Tabata - Hollow Body Hold
Tabata - Plank

Power Snatch
Build to a Moderate Set of 5

AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Row
Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (95/65)
27/21 Calorie Row

On the Minute:
7 Goblet Thrusters (single DB)
7 Single Arm Alternating DB Power Snatches
7 Burpees

For as long as possible
After 10 rounds, add (1) rep to each movement.

AMRAP 20:
200m Run
7 Double Dumbbell Power Clean and Jerks
40 Double-Unders

3 Rounds:
10 Strict Pull-Ups
20 Pushups
30 Sit-Ups
40 Jumping Lunges
30 Sit-Ups
20 Pushups
10 Strict Pull-Ups

Rest 3:00 between rounds

AMRAP 20:
20 Dumbbell Clean and Jerks (50/35)
20 Box Jump Overs (24″/20″)
20 Goblet Squats (50/35)
20 Sit Ups

For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight