[ Team of 2 ]
Amrap 24 minutes
– 60 Kettlebell Swings 24/16kg
– 60 Push ups
– 60 Steps, KB Goblet Lunge
– 60 Sit ups

For time of :
– 60 Wallball 20/14lb
– 50 Toes to bar
– 40 Wallball 20/14lb
– 30 Handstand Push ups

For time of :
– 40/30 Cal Row
– 30 Hang Power Clean 135/95lb
– 20 Burpees

A.
Active Recovery

B.
[ Team of 2 ]
For time of :
– 120 Double Unders (60 Each) w/ Plate Overhead Hold
– 120 Plate Ground to Overhead 45/25lb (12 reps Each)
– 120 steps, Plate Overhead Lunge 45/25lb (12 reps Each)
– 120 Double Unders (60 Each) w/ Plate Overhead Hold

Amrap 12 minutes
– 9 Chest to bar
– 15 Push ups
– 21 DB(1) Box Step Overs
* DB 50/35lb & Box 24/20inch

A.
Back Squat
– 1RM

B.
3 sets of :
– 10 Back Squat @ 65%
* Rest as needed

5 rounds for time of :
– 20/15 Cal Row
– 20 Kettlebell Swings, 24/16kg

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

[ Team of 3]
Amrap 24 minutes
– 12/10 Cal Row
– 10 Toes to bar
– 8 DB Snatch 70/50lb

For time of :
– 30 Squat Clean 185/125lb

Amrap 12 minutes
3 rounds
– 15 Pull ups
– 12 Handstand Push ups
Remaining Time
– Max Cal Row

Every 5:00 for 4 sets
– 30 steps, Lunge
– 15 Kettlebell Swings 24/16kg
– 30 Squats
– 15 Burpees
* Record : The Slowest round

5 rounds for time of :
– 12 DB(2) Deadlift 50/35lb
– 9 DB(2) Hang Power Clean 50/35lb
– 6 DB(2) Burpee Box Step ups 50/35lb
* Box 24/20inch

3 rounds for time of :
– 15 Chest to bar
– 12 Burpee over the bar
– 9 Power Snatch 95/65lb
– 6 Overhead Squat 95/65lb

A.
Active Recovery

B.
For time of :
60 – 40 – 20 Double Unders
30 – 20 – 10 steps, Plate Overhead Lunge 45/25lb
30 – 20 – 10 Shoulder Touches w/ Full Plank Hold
* Shoulder Touches ( R + L = 1 rep )

A.
Push Press
5 – 5 – 5 – 5 – 5

B.
[ Team of 2 ]
Amrap 4 minutes
– Max Cal Row

Followed by

Amrap 3 minutes
– Max Push Press 115/75lb

[ Team of 2 ]
Amrap 15 minutes
– 3 Power Clean 155/105lb
– 6 Push ups
– 9 Squats
* Alternating rounds

For time of :
24 – 18 – 12
– DB Snatch 50/35lb
– Toes to bar
* Run 400m Between rounds

For time of :
– 300 Box Step ups 24/20inch
* Every 2:00, Perform 10 KB Snatch 24/16kg (5 Each)
* Start w/ KB Snatch

A.
Active Recovery

B.
3 rounds for time of :
– 30 Double Unders
– 20 DB Hang Muscle Clean 35/20lb
– Accumulate 1:00 Weighted Elbow Plank Hold 45/25lb

A.
Hang Power Clean
2 – 2 – 2 – 2 – 2 – 2 – 2

B.
For time of :
– Row 1,000m
* Time Cap 5 minutes

3 rounds for time of :
– Run 400m
– 20 Toes to bar
– 20 DB Snatch 50/35lb

Amrap 12 minutes
– 12/10 Cal Row
– 12 Medicine Ball Clean 20/14lb
– 12 Hand-Release Push ups

Amrap 7 minutes
– 24 Double Unders
– 9 Handstand Push ups

For time of :
– 50 Wallball 20/14lb
– 40 Kettlebell Swings 24/16kg
– 30/20 Cal Row
– 20 Burpees

A.
Active Recovery

B.
For time of :
10-9-8-7-6-5-4-3-2-1 reps,
– Strict Pull ups
– Strict Push ups

Amrap 9 minutes
– Run 800m
and then, Max rounds of :
– 12 Hang Power Clean 95/65lb
– 12 Push Press 95/65lb

A.
Barbell Reverse Lunges ( Alternating)
10 – 10 – 10

B.
Amrap 6 minutes
– 30 Burpees
– Max Meter Row

Amrap 12 minutes
– 12 Single Arm Devil Press 50/35lb (6 Each)
– 9 Toes to bar
– 6 Box Jumps 30/24inch

“Randy”
For time of :
– 75 Power Snatch 75/55lb