Back Squat
Build to a Heavy Set of 3 Reps
On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups
Box: (24"/20")
Barbell: (95/65)
Sunday Surprise!!!
[Teams of 2]
4 Rounds x AMRAP 7:
60 Overhead Squats
60 Bar-Facing Burpees
Max Calorie Row
Round 1: (75/55)
Round 2: (95/65)
Round 3: (115/85)
Round 4: (135/95)
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
Partition However You'd Like
Sumo Deadlift
Build to a Heavy Set of 5
For Time:
200 Meter Farmers Carry
60/40 Calorie Bike
20 Dumbbell Box Step Overs
60/40 Calorie Bike
20 Dumbbell Box Step Overs
60/40 Calorie Bike
200 Meter Farmers Carry
Dumbbells: (50's/35's)
Box: (24"/20")
5 Rounds For Time:
40 Air Squats
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Strict Press
Build to a Heavy Single
For Time:
15 Unbroken Clean & Jerks
1200m Run
Rest 3 Minutes
12 Unbroken Clean & Jerks
1200m Run
Rest 3 Minutes
9 Unbroken Clean & Jerks
1200m Run
[Every Break]:
200m Run
Barbell: (135/95)
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpees
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpees Over the Bar
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Pull-ups
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Box Jumps (24"/20")
Sunday Surprise!
[Teams of 2]
For Time:
800m Run
Directly into...
10 Rounds
10 Deadlifts (155/105)
20 Push-Ups
Directly into...
800m Run
Back Squat
Build to a Heavy Set of 5
AMRAP 15:
21 AbMat Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters (50's/35's)
On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: 1 Rope Climb (15') + Max Shuttle Runs
*Score = Lowest Bike Calories + Lowest Shuttle Runs
Deadlift
Build to a Heavy Set of 20
3 Rounds For Time [20 Minute Cap]:
30 Lateral Barbell Burpees
20 Hang Power Cleans (115/85)
100 Double Unders
“KELLY”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14)
Strict Press
Build to a Heavy Set of 3
AMRAP 20:
250/200m Row
Max Unbroken Push Jerks (135/95)
250/200m Row
Max Unbroken Strict Pull-ups
SUNDAY SURPRISE
[Teams of 2]
AMRAP 30:
12 Toes to Bar
20 Double Dumbbell Reverse Lunges (50's/35's)
*Partners Switch After 500/400m Row
10 Rounds For Time:
3 Clean and Jerks (155/105)
200 Meter Run
1 Round of "Cindy"
Back Squat
Build to a Heavy Set of 8
AMRAP 20:
5/4 Calorie Bike
100 Meter Farmers Carry
10/8 Calorie Bike
100 Meter Farmers Carry
15/12 Calorie Bike
100 Meter Farmers Carry
...
Add 5/4 Calories Per Round
Dumbbells: (50's/35's)
For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into...
30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run
Barbell: (115/85)