​

For time of :
– Run 400m
– 8 SA DB Devil Press 50/35lb
– Run 400m
– 12 SA DB Devil Press 50/35lb
– Run 400m
– 16 SA DB Devil Press 50/35lb
* Run 400m = Row 500m

​

​
Amrap 15 minutes
– 10 Toes to bar
– 15 Push ups
– 20/15 Cal Row

8 sets of :
– Clean Pull
+ Hang Power Clean
+ High Hang Squat Clean
* Load : 65(2) / 70(4) / 75(2)
* Based on Clean 1RM

Amrap 9 minutes
3-6-9-12-15 … reps,
– Chest to bar
– 6 Thruster 115/75lb

Amrap 12 minutes
– 9 DB Deadlift 50/35lb
– 7 Burpees
– 5 DB Hang Power Clean 50/35lb
– 3 Burpee Pull ups

2 rounds for time of :
– 50/40 Cal Row
– 25 Handstand Push ups

Amrap 12 minutes
– 15 Wallball 20/14lb
– 12 Box Jump Overs 24/20inch
– 9 Toes to bar

3 rounds for time of :
– Run 400m
– 21 Kettlebell Swings 24/16kg
– 15 Target Burpees
– 9 Muscle ups
* Run 400m = Row 500m

< Snatch >
6 sets of :
– Power Snatch + Hang Power Snatch + Snatch + Hang Snatch
* Load : 65(2) / 70(2) / 75(2)
* Based on Snatch 1RM

10 rounds for time of :
– 20 steps, Walking Lunges
– 10 Shoulder to Overhead 95/65lb

“Angie”
For time of :
– 100 Pull ups
– 100 Push ups
– 100 Sit ups
– 100 Squats

For time of :
– Run 400m
– 80 Wallball 20/14lb
– Run 400m
– 40 Wallball 20/14lb
– Run 400m
* Run 400m = Row 500m

​

Amrap 15 minutes
– 5 Bar Muscle ups
– 10 Handstand Push ups
– 20 Kettlebell Swings 24/16kg

​

6 sets of :
– 3 Hang Power Clean + 3 Front Squat + 3 Jerk
* Load : 60(2) / 65(2) / 70(2)
* Based on Clean&Jerk 1RM

Amrap 10 minutes
– 5 Power Snatch 115/75lb
– 10 Chest to bar
– 15 Hand-release Push ups

For time of :
– 30 Box Jump Overs 24/20inch
– 40 DB Snatch 50/35lb
– 50 Wallball 20/14lb
– 40 DB Snatch 50/35lb
– 30 Box Jump Overs 24/20inch

​For time of :
– 75 Kettlebell Swings 24/16kg
– Run 1,600m
– 75 Kettlebell Swings 24/16kg
* Run 1,600m = Row 2,000m

​

[ Team of 2 ]
For time of :
– 100 Wallball 20/14lb
– 80 Chest to bar
– 60 DB Snatch 70/50lb
– 40 Burpee Bar Muscle ups

< Snatch >

6 sets of :
– 2 Hang Power Snatch + 2 Hang Snatch
* Load : 60(2) / 65(2) / 70(2)
* Based on Snatch 1RM

For time of :
– 10 Muscle ups
– 100 Squats
– 10 Muscle ups
– 100/75 Cal Row

Amrap 9 minutes
– 7 Strict Handstand Push ups
– 5 Deadlift 185/125lb
– 3 Hang Power Clean 185/125lb

​

Amrap 15 minutes
– 15 Toes to bar
– 30 Burpees
– 45 Wallball 20/14lb

For time of :
– 40 Wallball 20/14lb
– 40 Toes to bar
– 40 DB Snatch 50/35lb
– 40 Box Jump Overs 24/20inch

For time of :
12-10-8-6-4-2 reps
– Strict Handstand Push ups
– Hang Power Clean 165/110lb
– Burpee over the bar

5 rounds for time of :
– 20 SA Devil Press (Alternating) 50/35lb
– 20/15 Cal Row

5 rounds for time of :
– 20 SA Devil Press (Alternating) 50/35lb
– 20/15 Cal Row

Amrap 20 minutes
10 rounds of “Cindy”
– Run 800m
Max rounds of “Cindy”
* Cindy = 5 Pull ups + 10 Push ups + 15 Squats

Amrap 20 minutes
10 rounds of “Cindy”
– Run 800m
Max rounds of “Cindy”
* Cindy = 5 Pull ups + 10 Push ups + 15 Squats

​

“Kelly”
5 rounds for time of :
– Run 400m
– 30 Box Jump 24/20inch
– 30 Wallball 20/14lb

​

[ Team of 2 ]
Amrap 18 minutes
– 50 Toes to bar
– 40 Hang Power Clean 155/105lb
– 30 Handstand Push ups
– 20 Bar Muscle ups