AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round

Box: (24″/20″)
Barbell: (115/85)

4 Rounds
Min 1 – 20 Wall Balls (20/14)
Min 2 – 45 Double Unders
Min 3 – 12/10 Cal Bike
Min 4 – :45 Plank

For Time:
2,000m Row
50 Dumbbell Snatches (50/35)
1 Mile Run

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Power Clean
Build To a Heavy 1-3


3 Rounds For Time:
15 Hang Power Cleans (115/85)
15 Lateral Barbell Burpees

On The 1:30 for 12 Minutes
5 Overhead Press
- Increase Every 2 Sets -

2 Rounds:
20 Push Jerks (115/85)
2 Rounds of “Cindy”
800 Meter Run

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (155/105)

Finisher:
100m Kettlebell Farmers Carry
100m Kettlebell Front Rack Carry

Back Squat
On the 1:30 x 5 Sets:
6 Reps

Miles B-Day WOD

19 Min AMRAP
600m Run
19 Box Jumps (24"/20")
60 Ab-Mat Sit Ups

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)