5 Rounds
Minute 1: Jumping Lunges
Minute 2: Calorie Bike
Minute 3: Kettlebell Swings (53/35)
Minute 4: Rest

AMRAP 20:
200m Run
5 Toes To Bar
10 Push Ups

Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk

5 Rounds For Time:
10 Front Squats (115/85)
20/15 Calorie Row

Snatch
Build To A Heavy Set of 3

On the 4:00 x 5 Rounds:
10 Dumbbell Snatches (50/35)
5 Box Jumps (24/20)
10 Alternating Dumbbell Cleans (50/35)
5 Box Jumps (24/20)
10 Dumbbell Snatches (50/35)

Build To A Heavy Complex
1 Front Squat
1 Push Press
1 Thruster

"Karen"

For Time
150 Wall Balls 20/14 lbs

For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Burpees
80 Double Unders, 40 AbMat Sit-ups
20 Burpees
60 Double Unders, 30 AbMat Sit-ups
15 Burpees
40 Double Unders, 20 AbMat Sit-ups
10 Burpees
20 Double Unders, 10 AbMat Sit-ups
5 Burpees

Deadlifts
Build To A Heavy Set of 3

AMRAP 18:
6 Pull Ups
9 Push Presses (95/65)
15 Deadlifts (95/65)
21 Wallballs (20/14)

RX+: Bar Muscle Ups

"Annie"
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups

RX+: Toes To Bar

“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees


Scaled "Glen"
For Time:
15 Clean and Jerks (135/95)
800m Run
5 Rope Climbs
800m Run
50 Burpees

On the 2:00 x 5 Sets:
1 Hang Snatch
1 Snatch
1 Low Hang Snatch
1 Snatch


15-12-9-12-15:
Hang Power Snatch (75/55)
Thrusters (75/55)
100m Run

4 Rounds
Minute 1: Sumo Deadlift High Pull (75/55)
Minute 2: Box Jumps (24/20)
Minute 3: Calorie Bike/Row
Minute 4: Ab-Mat Sit Ups
Minute 5: Rest

Bench Press
Build To a Heavy 1-3 Reps

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 6:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 12:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
100' Walking Lunge
30 Dumbbell Snatches (50/35)

On the 2:00 x 6 Sets:
6 Front Squats

AMRAP 7:
4 Chest To Bar Pull Ups
8 Front Squats (135/95)
12/9 Calorie Bike/Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Chest To Bar Pull Ups
8 Front Squats (115/85)
12/9 Calorie Bike/Row
16 Toes to Bar

RX+: Bar Muscle Ups

AMRAP 20
400m Run
20 Wall Balls (20/14)
20 Single DB Step Ups (24/20)

For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
20 Pull-Ups
1,000m Row
20 Pull-Ups
30 Kettlebell Swings (53/35)
400 Meter Run

Alternating On the Minute x 10
Odd Minute: 3 Snatches
Even Minute: 3 Overhead Squats


AMRAP 15:
10 Power Snatches (95/65)
25 Double Unders
10 Burpees
25 Double Unders

4 Rounds
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)


- If not bodyweight, choose moderate weight. -

Build To A Heavy Complex
3 Power Cleans
2 Hang Power Cleans
1 Push Jerk

5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (95/65)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

10 Rounds:
200 Meter Run
9 Burpees


Midline
3 Giant Sets
5 V-Ups
10 Sit-ups
:15 Hollow Hold