Back Squats
On the 2:00 x 5 Sets:
10-8-6-4-2
AMRAP 15:
21 Wallballs (20"/14")
18 Single Dumbbell Alternating Power Snatches (50/35)
15 Toes to Bar
12 Box Jump Overs (24"/20")
4 Rounds
[28 Minutes Total]:
[In a 4-Minute Window]:
8 Rounds:
20 Seconds Barbell Movement (45/35)
10 Seconds Rest
[In a 3-Minute Window]
Pick 1: 400 Meter Run
500 Meter Row
1,000 Meter Bike
Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows
"Mind Eraser"
AMRAP 20:
7 Power Cleans (135/95 lb)
7 Burpees
200 meter Run
Power Snatch
Build to Heavy Single
AMRAP 15:
5 Power Snatches (115/85)
10 Pull-Ups
15 Ab-Mat Sit Ups
20 Double Unders
5 Rounds
Minute 1: Max Burpees
Minute 2: Max Kettlebell Swings
Minute 3:Max Calorie Bike
Minute 4: Rest
On the 1:30 x 5 Sets
3 Deadlifts
5 Rounds For Time:
15 Deadlifts (135/95)
12 Box Jump Overs (24"/20")
9 Front Squats (135/95)
AMRAP 20:
400m Run
30 AbMat Sit-ups
20 Hand Release Push-ups
10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
AMRAP 20:
5 Strict Press (75/55)
100' Farmers Carry (50's/35's)
15 AbMat Sit-ups
Every 8 Minutes x 3 Stations:
600m Run
500/400m Row
40 Air Squats
Build To a Heavy Single Clean and Jerk
For Time:
12 Box Jump Overs (24"/20")
9 Pull-ups
"X" Clean and Jerks
Round 1: 15 Clean and Jerks (95/65)
Round 2: 12 Clean and Jerks (115/85)
Round 3: 9 Clean and Jerks (135/95)
Round 4: 6 Clean and Jerks (155/105)
Round 5: 3 Clean and Jerks (185/125)
TEAMS OF 2
AMRAP 18:
9/7 Calorie Assault Bike
12 Hang Power Snatches (75/55)
15 Push-ups
*Alternate Every Station With Partner*
5 Sets of 5 Reps
Overhead Press (Push Press or Push Jerk)
For Time:
3 Rounds:
15 Push Press (95/65)
25 Double Unders
Directly into...
3 Rounds:
12 Front Squats (95/65)
25 Double Unders
Directly into...
3 Rounds:
9 Thrusters (95/65)
25 Double Unders
AMRAP 5:
Buy-In: 400m Run
Max Rounds With Time Remaining:
12 Deadlifts (185/125)
12 Barbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run
Max Rounds With Time Remaining:
8 Deadlifts (205/1135)
8 Barbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run
Max Rounds With Time Remaining:
4 Deadlifts (225/155)
4 Barbell Facing Burpees
Back Squat
Every 1:30 Minutes x 6 Sets:
3-3-3-2-2-1
AMRAP 14:
10 Single Arm DB Snatch (50/35)
10 Single Dumbbell Box Step-ups (50/35) (24"/20")
10 Toes to Bar
Overhead Squat
Every 2 Minutes x 6 Sets:
Minutes 1-2: 9 Overhead Squats
Minute 3-4: 7 Overhead Squats
Minutes 5-6: 5 Overhead Squats
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 95/65
AMRAP 20:
[PARTNER 1]
Max Calorie Bike
[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups
Score = Total Calories
Bench Press
Build To A Heavy Set of 3
AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches (50/35)
18 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
6/4 Calorie Row
6 Alternating Dumbbell Snatches (50/35)
6Thrusters (75/55)
On The 2:00 x 3 Rounds (24 Minutes)
Station 1: 100 Double Unders
Station 2: 10 Power Clean & Jerks (115/85)
Station 3: 20 Lateral Barbell Burpees Station
4: 15/12 Calorie Bike
Pressing Complex
Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks
AMRAP 12:
3 Box Jump Overs (24"/20")
3 Push Jerks (115/85)
3 Pull-ups
6 Box Jump Overs (24"/20")
6 Push Jerks (115/85)
6 Pull-ups
... Add 3 Reps Each Round
AMRAP 25
1500/1200m Row
In the remaining time, AMRAP of:
1 Round Cindy
30 Double Unders
5 Power Snatches (95/65)
1 Round of "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats