Back Squat
3 Rep Max
AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3...Dumbbell Squats
Dumbbells: (50's/35's)
AMRAP 15:
3-6-9-12-15...
Hand Release Push-ups
Kettlebell Swings (53/35)
Wallballs (20/14)
[TEAMS OF 3]
Every 10 Minutes x 3 Rounds:
800 Meter Team Run
Max Calorie Bike*
* 5 Strict Pull-ups Every Time You Get Off Bike
Deadlift
5 Rep Max
5 Rounds For Time:
12 Deadlifts (155/105)
9 Handstand Push-ups
60 Double Unders
For Time:
135 Calorie Row
90 Overhead Squats (95/65)
45 Strict Ring Dips
Partition As Needed
Push Jerk
3 Rep Max
5 Rounds x AMRAP 3:
5 Clean & Jerks (135/95)
10 Toes to Bar
15 Box Jumps (24"/20")
Rest 1 Minute
Hero WOD
"Jerry"
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
Front Squat
5 Rep Max
For Time:
20 Front Squats
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters
Barbell: (115/85)
5 Rounds For Time:
30 Sit-ups
3 Rope Climbs (15')
3-6-9-12-15 Deadlifts (225/155)
Hero WOD
"Hildy"
For Time:
100 Calorie Row
75 Thrusters (45/35)
50 Pull-ups
75 Wallballs (20/14)
100 Calorie Row
Snatch
3 Rep Max
4 Rounds For Time:
30 Dumbbell Snatches (50/35)
20/15 Calorie Bike
10 Box Jumps (30"/24")
5 Rounds For Time [30 Minute Cap]:
300 Meter Run, 5 Ring Muscle-ups
200 Meter Run, 10 Handstand Push-ups
100 Meter Run, 15 Burpees
Bench Press
5 Rep Max
On the 1:30 x 10 Rounds:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
30 Double Unders
Max Calorie Row
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
Overhead Squat
10 Rep Max
For Time:
50/40 Calorie Row
5 Rounds of "Cindy"
30/24 Calorie Row
3 Rounds of "Cindy"
10/8 Calorie Row
1 Round of "Cindy"
5 Rounds For Time:
400/350 Meter Row
15 Deadlifts (185/135)
15 Bar-Facing Burpees
Time Cap: 20 Minutes
[TEAMS OF 3]
For Time [25 Minute Cap]:
15 Rope Climbs
400 Meter Team Run
75 Thrusters (95/65)
800 Meter Team Run
75 Thrusters (95/65)
400 Meter Team Run
15 Rope Climbs
Power Clean
5 Rep Max
For Time [10 Minute Cap]:
50 Power Cleans (155/105)
On the Minute, Starting at 0:00:
5 Toes to Bar
4 Rounds For Time:
120-90-60-30 Double Unders
40-30-20-10 Wallballs (20/14) (10'/9')
30/24 Calorie Row
Time Cap: 25 Minutes
Strict Press
10 Rep Max
AMRAP 12:
9 Box Jumps (24"/20")
6 Dumbbell Snatches (50/35)
3 Strict Handstand Push-ups