AMRAP 5: Max Calorie Row

Rest 5 Minutes

AMRAP 4: Max Power Cleans

Rest 4 Minutes

AMRAP 3: Max Box Jumps (24″/20″)

Rest 3 Minutes

AMRAP 2: Max Strict Pull-ups

Rest 2 Minutes

AMRAP 1: Max Front Squats

BB: 115/85

Deadlift

Build To A Heavy Set of 6

10 Rounds x AMRAP 2:

200m Run

Max Alternating DB Snatch (50/35)

Rest 1 Minute Between Rounds

4 Rounds For Time:

21/18 Calorie Assault Bike

15 Russian Kettlebell Swings (53/35)

15 Push-ups

(0:00 - 10:00)

1 Mile Run

Max Clean and Jerks (135/95)

(10:00 - 13:00)

Rest

(13:00 - 20:00)

800 Meter Run

Max Power Snatches (115/85)

(20:00 - 23:00)

Rest

(23:00 - 27:00)

400 Meter Run

Max Thrusters (95/65)

Bench Press

4 Sets of 8 Reps

For Time:

1,500/1,200 Meter Row

100 Double Unders

30 Burpees

1,000/800 Meter Row

75 Double Unders

20 Burpees

500/400 Meter Row

50 Double Unders

10 Burpees

10-9-8-7-6-5-4-3-2-1:

Strict Presses (95/65)

After Each Set:

200m Run

15 AbMat Sit-ups

Overhead Squat

Build to Heavy Set of 3

AMRAP 20:

30 Kettlebell Swings (53/35)

20 Overhead Squats (95/65)

10 Strict Pull-ups

Back Squat

10-8-6-4-2

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

10 Burpees

5 Power Snatches (95/65)

AMRAP 20:

10 Kettlebell Swings (53/35)

20/15 Calorie Row

40 AbMat Sit-ups

For Time:

21 Front Squats (115/85)

42 Alternating Dumbbell Snatches (50/35)

800 Meter Run

15 Front Squats (115/85)

30 Alternating Dumbbell Snatches (50/35)

800 Meter Run

9 Front Squats (115/85)

18 Alternating Dumbbell Snatches (50/35)

800 Meter Run

Power Clean and Jerk

Build to Heavy Single

15-12-9:

Burpee Box Jumps (24"/20")

Power Clean and Jerks (115/85)

Sumo Deadlift

Build To a Heavy Set of 3

AMRAP 15:

60 Double Unders

20/15 Calorie Bike/Row

15 Deadlifts (185/125)

For Time:

Buy-In: 1k Row

30-20-10:

American Kettlebell Swings (53/35)

Burpees

Cash-Out: 1k Row

Thruster

Build To A Heavy Set of 3

5 Rounds:

1 Minute Toes to Bar

1 Minute Box Jumps (24″/20″)

1 Minute Wallballs (20/14)

1 Minute Rest

For Time:

4 Rounds

400m Run

20 Alternating DB Snatches (50/35)

20 Pull Ups

20 Goblet Reverse Lunges (50/35)

BEST DRESSED GETS A FREE SHIRT!

3 Rounds For Time:

750/650 Meter Row

50 Air Squats

15 Hang Power Cleans

Barbell: 115/85

Overhead Press

Build To A Heavy Single

AMRAP 12:

3 Push Presses

3 Toes to Bar

3 Calorie Bike

6 Push Presses

6 Toes to Bar

6 Calorie Bike

… Add 3 Reps Every Round

Barbell: 95/65

AMRAP 20:

60 Double Unders

30 AbMat Sit-ups

15 Burpees

Snatch Complex On the Minute x 8:

1 Hang Power Snatch

1 Power Snatch

1 Overhead Squat

For Time:

40/30 Calorie Row

40 Power Snatches (75/55)

40/30 Calorie Row

AMRAP 16:

Buy-In: 50/38 Calorie Bike

Max Rounds in Time Remaining:

12 Single Dumbbell Clean and Jerks

9 Single Dumbbell Box Step-ups (24″/20″)

6 Strict Pull-ups

Dumbbell: 50/35

Finisher:

With a Partner,

3 Rounds (Each):

Partner 1: 100m Farmers Carry

Partner 2: Plank

- Switch when partner returns from Farmer's Carry. -