For Time:

4 Rounds
500/400m Row
20 Reverse Lunges
15 Ab-Mat Sit Ups
10 Burpees

For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups

800 Meter Run

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

800 Meter Run

On the 2:00 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Clean
2 Push Jerks

On the 5:00 x 4 Rounds:
50 Double Unders
5 Power Clean and Jerks (135/95)
15/12 Calorie Assault Bike

Deadlifts
5 Sets of 5 Reps

For Time:
15-12-9
Deadlifts (155/105)
Toes To Bar
...
50/40 Cal Row
...
9-12-15
Deadlifts (155/105)
Toes To Bar

Bench Press
Build to a Heavy 1-3


5 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (53/35)
1 Minute Max Calorie Bike
1 Minute Rest

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