AMRAP 20:
1 Power Clean
1 Burpee Pull-Up
100 Meter Run
2 Power Cleans
2 Burpee Pull-Ups
100 Meter Run
3 Power Cleans
3 Burpee Pull-Ups
100 Meter Run
...
Add 1 Rep Each Round
Barbell: (185/135)
RX+: Ring Muscle-Ups
Sunday Surprise!
For Time [38 Minute Cap]:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row
Deadlift
Build to a Heavy Set of 10
For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts (225/155)
Calorie Row (x2)
Directly Into...
6-9-12-15:
Toes to Bar
Calorie Row (x2)
For Time:
800 Meter Run
40 Burpees
100 Meter Farmers Carry
800 Meter Run
30 Strict Pull-ups
100 Meter Farmers Carry
800 Meter Run
20 Burpee Pull-ups
800 Meter Run
10 Dumbbell Burpees
100 Meter Farmers Carry
Dumbbell = (50's/35's)
Strict Press
Build to a Heavy Set of 20 reps
AMRAP 18:
100 Wallballs (20/14)
80 Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35's)
Max Calorie Row
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
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