For time of :
24 – 18 – 12 – 6
– Deadlift 185/135lb
– Chest to bar

Amrap 20 minutes
– 10 Box Jumps 30/24inch
– 15 Wallball 20/14lb
– 20 Kettlebell Swings 24/16kg
– 25 Sit ups

10 rounds (Total Cal)
– Row 45 seconds / 15 seconds Rest
– Row 30 seconds / 30 seconds Rest
– Row 15 seconds / 45 seconds Rest

10 rounds for time of :
– 10 Pull ups
– 10 Kettlebell Swings 24/16kg
– 20 Squats

A.
Active Recovery

B.
5 rounds
(30’s On / 30’s Off)
– Max Shoulder Press 95/65lb
– Max Double Unders

Amrap 15 minutes
– 18 steps, Lunge
– 12 DB Snatch 50/35lb
– 9 Toes to bar

4 rounds for time of :
– 24 Wallball 20/14lb
– 12 Hang Power Clean 135/95lb

5 rounds
( 2 min On / 2 min Off)
– 10 Burpee Box Jump Overs 24/20inch
– Max Cal Row

5 rounds
( 2 min On / 2 min Off)
– 20/15 Cal Row
– 30 Steps, Lunge
– Max Push Press 95/65lb

A.
Active Recovery

B.
Emom 16 minutes ( 4 sets )
1 min, 10 Shoulder Touches + 20’s Full Plank Hold
2 min, 5 SA Turkish Sit ups (Each) 16/12kg
3 min, 15 Push ups
4 min, Max reps, Strict Pull ups

For time of :
21-18-15-12-9-6-3 reps,
– Kettlebell Swings 32/24kg
– Burpees

Amrap 15 minutes
– 9 Toes to bar
– 12 Push ups
– 15 Deadlift 135/95lb

[Team of 2]
For time of :
– Row 2,000m
– 75 Wallball 20/14lb
– Row 1,500m
– 50 Wallball 20/14lb
– Row 1,000m
– 35 Wallball 20/14lb

5 rounds fot time of :
– 20 Pull ups
– 30 DB Snatch 50/35lb
– 40 steps, Lunge
* Rest 3 minutes between rounds

Shoulder Press 1RM
Push Press 3RM
Push Jerk 5RM

4 rounds
(40’s On / 20’s Off)
– Wallball 20/14lb
– Box Jumps 24/20inch
– Kettlebell Swings, 24/16kg
– Burpees

“Good Bye 2018”
[ Team of 2]
For time of :
Buy in – Row 2,018m
6 rounds (Each)
A : 12 Handstand Push ups
B : 31 Squats
Cash out – Row 2,018m

For time of :
– Run 800m
– 60 Wallball 20/14lb
– 40 Burpee over the bar
– 20 Power Snatch 115/75lb

Amrap 14 minutes
– 18 Kettlebell Swings 24/16kg
– 15 Box Jumps 24/20inch
– 12 Toes to bar

10 rounds
( 1 min On / 1 min Off)
– 10 steps, Lunge
– 10 Push ups
– Max Strict Pull ups

A.
Thruster
– Find 5RM

B.
Amrap 7 minutes
– 30 Double Unders
– 3/6/9/12 … reps, Thruster 95/65lb

A.
Thruster
– Find 5RM

B.
Amrap 7 minutes
– 30 Double Unders
– 3/6/9/12 … reps, Thruster 95/65lb

[Team of 2]
For time of :
50-40-30-20-10 reps,
– Row (Cal)
– DB Snatch 70/50lb

3 rounds for time of :
– 10 Deadlift 225/155lb
– 15 Handstand Push ups
– 20 Pull ups
– 25 Box Jumps, 24/20inch
* Rest 3 minutes between rounds

A.
Active Recovery

B.
For time of :
10 – 8 – 6 – 4 – 2 reps,
– Devil Press 50/35lb
* 20 Russian Twist (20/14lb) between rounds

[ Team of 2 ]
Amrap 20 minutes
– Row 2,000m / 200 Sit ups
( A : Row 250m / B : 25 Sit ups )
– 100 Burpee to Plate 45/25lb (10 Each)
– 100 Plate Ground to Overhead 45/25lb (10 Each)
– Max steps, Plate Overhead Lunge

A.
Power Clean
– Find 1RM

[Basic]

Hang Power Clean

3 – 3 – 3 – 3 – 3

B.
Amrap 12 minutes
– 9 Wallball 20/14lb
– 6 Push ups
– 3 Power Clean 185/125lb

3 rounds
( 2 min On / 2 min Off)
– 24 Kettlebell Swings 24/16kg
– 12 Toes to bar
– Max Double Unders

Amrap 12 minutes
– Run 600m
and then, Max rounds of :
– 8 Burpees
– 16 DB Snatch 70/50lb
– 24 steps, Walking Lunge