5 rounds for time of :
– 12 Toes to bar
– 9 Burpee over the bar
– 6 Power Clean 205/135lb

Amrap 16 minutes
– 20 DB Snatch 50/35lb
– 12 Box Jumps 24/20inch
– 4 Wall Walks

3 rounds for time of :
– Row 30/20 Cal Row
– 30 GHD Sit ups

[ Team of 2 ]
Amrap 14 minutes
– 60 Single leg Squats, alternating
– 30 Clean & Jerk 135/95lb
– 15 Bar Muscle ups

Clean & Jerk 1RM

5 rounds for time of :
– 4 Devil Press 50/35lb
– 8 steps, DB(2) Front Rack Lunges
– 12 Burpee Box Jumps 24/20inch

For time of :
15-12-9-6-3 reps,
– Front Squat 95/65lb
– Shoulder to Overhead 95/65lb
– Toes to bar

Every 6 minutes for 3 sets
– Row 30/20 Cal
– 20 Burpees
– Row 30/20 Cal
* Record : Slowest Time



Amrap 15 minutes
– 25 Toes to bar
– 50 Burpees
– 75 Wallball 20/14lb

[ Team of 2 ]
Amrap 12 minutes
– 9 Power Snatch 75/55lb
– 6 Overhead Squats 75/55lb
– 3 Bar Muscle ups
* Alternating rounds

​For time of :
– 25 Kettlebell Swings 24/16kg
– 50 Box Step ups 24/20inch
– 25 Ring dips
– Run 400m
– 25 Ring dips
– 50 Box Step ups 24/20inch
– 25 Kettlebell Swings 24/16kg

For time of :
21-15-9 reps,
– Hang Squat Clean 95/65lb
– Pull ups

​

Amrap 12 minutes
– 12/9 Cal Row
– 9/9 SA DB Push Press 50/35lb
– 6 Lateral Burpee over the DB

10 rounds for time of :
– 1 Power Clean 135/95lb
– 2 Hang Power Clean 135/95lb
– 3 Push Jerk 135/95lb

7 Sets
1 Power Clean
1 Hang Power Clean
1 Push Jerk
*Start 60% of PC&PJ 1RM
*Pause 2 sec at Catch Position “EACH MOVEMENT”

Amrap 15 minutes
1-2-3-4-5-6-7-8… reps, Wall Walk
– 15 Kettlebell Swings 24/16kg

For time of :
15-12-9 reps, Thruster 115/75lb
7-5-3 reps, Bar Muscle ups

For time of :
– 30/20 Cal Row
– 30 DB Snatch 50/35lb
– 60 Strict Push ups
– 30 DB Snatch 50/35lb
– 30/20 Cal Row

[ Team of 2 ]
Amrap 16 minutes
– 60 Wallball 20/14lb
– 50 DB Snatch 50/35lb
– 40 Toes to bar
– 30 SA Devil Press (Alternating) 50/35lb

3 rounds for time of :
– 15 Deadlift 225/155lb
– 15 Handstand Push ups
– 15 Burpee over the bar

​

Amrap 15 minutes
– 25/20 Cal Row
– 25 GHD Sit ups
– 15 Box Jump 24/20inch

4 rounds of :
1 min of Burpees
1 min of GHD Sit ups
1 min of Rest

​

For time of :
– 36/30 Cal Row
– 21 Power Snatch 95/65lb
– 12 Overhead Squat 95/65lb

​

< Snatch >
​
5 Sets
– 1 Snatch Pull
+ 1 Hang Power Snatch
+ 1 Power Snatch
+ 1 Overhead Squat
* Ascending Weight

​
[ Team of 2 ]
For time of
– Row 2,000m
– 100 Kettlebell Swings 24/16kg
– Row 1,500m
– 75 Kettlebell Swings 24/16kg
– Row 1,000m
– 50 Kettlebell Swings 24/16kg

Amrap 7 minutes
3-6-9-12-15 … reps,
– Deadlift 185/125lb
– 3 Muscle ups

Amrap 15 minutes
– 6 Strict Handstand Push ups
– 9 Squats
– 12 Box Jump & Step Down 24/20inch

​
Amrap 12 minutes
– 8/8 SA DB Overhead Lunges 50/35lb
– 32 Double Unders

[ Team of 2 ]
For time of :
– 60 Toes to bar
– 30 Clean & Jerk 135/95lb
– 40 Toes to bar
– 20 Clean & Jerk 155/105lb
– 20 Toes to bar
– 10 Clean & Jerk 185/125lb

​

< Clean & Jerk >
6 sets
– Clean + Jerk
# Sets 1~2, 2+2 @ 65/70%
# Sets 3~4, 2+1 @ 70/75%
# Sets 5~6, 1+1 @ 80/85%