Overhead Squat

5 Sets of 3

"Nancy"

5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65)

For Time:

80 Single Dumbbell Hang Clean and Jerks (50/35)

60 Single Dumbbell Box Step Ups (24"/20")

40 Kettlebell Sumo Deadlift High Pull (53/35)

200 Meter Double Dumbbell Farmers Carry

AMRAP 30:

“Angie”

100 Pull-ups

100 Push-ups

100 Abmat Sit-ups

100 Air Squats

*Every 3:00: 250/200 Meter Row

5 Rounds For Time [40 Minute Time Cap]:

400 Meter Run

30 Double Unders

[Rest 1:00]

500/400 Meter Row

30 Double Unders

[Rest 1:00]

Push Press

5 Sets of 3

On the Minute x 15:

3 Power Cleans

3 Front Squats

3 Push Jerks

Max Lateral Barbell Burpees

Barbell: (95/65)

AMRAP 12:

20 AbMat Sit-ups

20 Kettlebell Swings (53/35)

20 Renegade Rows (no push-up)

Rest 2 Minutes…

10 Minute Bike/Row

*Every 2 minutes complete 20 Jumping Lunges*

DB: 35's/20's

[TEAMS OF 3]

AMRAP 30:

150 Push-ups

150 Wall Balls (20/14)

Every 10 Minutes [Starting at 0:00]:

1,000 Meter Team Run

5 Rounds For Time [20 Minute Time Cap]:

400/300 Meter Row

2 Rope Climbs (15')

10 Power Snatches (95/65)

5 Rounds x AMRAP 4:

30/20 Calorie Bike

30 x 10-Meter Shuttle Runs

Max Toes to Bar

Rest 4 Minutes Between Rounds

Sub: 40/28 Calorie Bike Erg/Ski/Row

Front Squat

5 Sets of 3

3 Rounds For Time [20 Minute Time Cap]:

20 Burpee Pull-ups

20 Front Squats (115/85)

20 Box Jumps (24"/20")

For Time [30 Minute Time Cap]:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Calorie Row (50/35-40/28-30/21-20/14-10/7)

*100-ft. Kettlebell Farmers Carry After Every Movement (53's/35's)

No Touch Deadlift

5 Sets of 3

5 Rounds x AMRAP 3:

9 Hang Power Cleans (115/85)

45 Air Squats

10 Meter Shuttle Runs

Rest 1 Minute Between Rounds

For Time:

30-20-10

600M Run

Shoulder To Overhead (95/65)

Hand Release Push-Ups

For Time [18 Minute Cap]:

200/150 Meter Row

1 Deadlift (155/105)

1 Toes to Bar

200/150 Meter Row

2 Deadlifts (155/105)

2 Toes to Bar

...

200/150 Meter Row

10 Deadlifts (155/105)

10 Toes to Bar

Strict Press

5 Sets of 3

On the 6:00 x 3 Rounds:

800 Meter Run

15 Dumbbell Goblet Squats (50/35)

Max Dumbbell Shoulder to Overhead (50/35)

AMRAP 3 x 10 Rounds:

500/400 Meter Row

Max Chipper Reps

Chipper:

80 Push-ups

60 Box Jumps (24"/20")

40 Shuttle Runs (10-Meters)

3 Rounds x AMRAP 5:

100 Double Unders

30 Pull-ups

50 Dumbbell Snatches (50/35)

Rest 5 Minutes Between Rounds

Back Squat

5 Sets of 3

On the 2:00 x 10 Rounds:

15 Wallballs (20/14)

15 Sit-ups

Max Calorie Row

5-4-3-2-1:

Clean & Jerk

4 Rounds For Time

400m Run

10 Clean & Jerks (115/85)

15 Burpees

AMRAP 18:

3-6-9-12-15…

Calorie Row/Bike

Russian KB Swing

Air Squats