10 rounds for time of:
10 Push-Ups
30 Double Unders
250/200m Row
Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
AMRAP 3:
3 Power Cleans (95/65)
3 Front Squats (95/65)
3 Push Jerks (95/65)
Rest 3 Minutes
AMRAP 3: 3 Power Cleans (115/85)
3 Front Squats (115/85)
3 Push Jerks (115/85)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
4 Rounds:
3 Minute Row for Calories
2 Minute Single Dumbbell Box Step Ups (24″/20″)
1 Minute Burpees
* Rest 2 Minutes Between Rounds
Strict Overhead Press
5 Sets of 5 Reps
6 Rounds:
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Strict Pull-ups
200m Run
For Time:
200 AbMat Sit-ups
100/75 Calorie Bike/Row
50 Bench Press (135/95)
Partition However You'd Like
On the 2:00 x 10 Rounds:
30 Double Unders
5 Power Snatches (95/65)
Max Meter Row With Time Remaining
- Rest 1 Minute b/t -
Build To A Heavy Complex
1 Hang Squat Clean
1 Front Squat
1 Thruster
AMRAP 16:
20 Burpees
20 Hang Squat Cleans (95/65)
20 Box Jump Overs (24"/20")
20 Overhead Squats (95/65)
20 Ab-Mat Sit Ups
20 Thrusters (95/65)
For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts (225/155)
50 Hand Release Push-ups
1,000/800 Meter Row
AMRAP 5:
12/9 Calorie Bike
12 Pull-ups
9 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
9/6 Calorie Bike
9 Pull-ups
6 Front Squats (115/85)
Rest 5 Minutes
AMRAP 5:
6/3 Calorie Bike
6 Pull-ups
3 Front Squats (135/95)
Push Jerk
Build to Heavy Set of 3
8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees
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)