6 rounds for time of :
– 6/6 DB Hang Clean & Jerk 50/35lb
– 9 Toes to bar
– 12/10 Cal Row

Skill – Turkish Get ups

For time of :
– 30 Turkish Get ups 24/16kg

5 rounds
(2 min On / 2 min Off)
– 30 Double Unders
– 15 Wallball 20/14lb
– Max reps, Burpee Box Jumps 24/20inch

“Isabel”
For time of :
– 30 Power Snatch 135/95lb

​

For time of :
– 150/120 Cal Row
* Every 2:00, Perform 5 Chest to bar + 10 Push ups

Amrap 12 minutes
– 12 Box Jumps 24/20inch
– 12 Plate Ground to Overhead 45/35lb
– 12 Steps, Plate Overhead Lunges 45/35lb
– 12 Toes to bar

​

Amrap 9 minutes
– 3 Power Clean 135/95lb
– 6 Push ups
– 9 Squats

* Core *
3 sets of :
– 10 Hollow Rock
– 10’s Hollow Rock Hold
– 10 V ups
– 30 Russian Twist w/ WB
* Rest 90 seconds between sets

* Machine Cardio *
Every 2:00 for 5 sets
– 12/10 Cal Row (Sprint)
* Record : All Times

[ Team of 2 ]
Amrap 4 minutes
– Max Thruster 75/55lb
Rest 2 minutes
Amrap 4 minutes
– Max Synchro Burpee over the Bar
Rest 2 minutes
Amrap 4 minutes
– Max Push Press 75/55lb
Rest 2 minutes
Amrap 4 minutes
– Max Synchro Burpee over the Bar

For time of :
– 30 Muscle ups
* Whenever Break, Run 400m

Amrap 9 minutes
– 15 Kettlebell Swings 24/16kg
– 6 Burpee Box Jump Overs 24/20inch

For time of :
– 30 Wallball 20/14lb
– 30 Chest to bar
– 60 DB Snatch 50/35lb
– 30 Chest to bar
– 30 Wallball 20/14lb

A.
Power Snatch
– Find 1RM

B.
For time of :
– 75 Power Snatch 75/55lb
* Whenever Break, Perform 15 Burpees

​

[ Team of 2 ]
Amrap 12 minutes
A : Max Cal Row
B : Elbow Plank Hold

​

A.
Front Squat
3 – 3 – 3 – 3 – 3

B.
For time of :
– 45 Pull ups
– 45 Front Squat 75/55lb

​

​For time of :
21 – 18 – 15 – 12 – 9 reps,
– Handstand Push ups
* Row 12/9 Cal between rounds

5 rounds for time of :
– 15 Kettlebell Swings 24/16kg
– 12 Toes to bar
– 9 Burpees

5 rounds for time of :
– Run 400m
– 30 Medicine Ball Clean 20/14lb
– 20 GHD Sit ups

For time of :
21-18-15-12-9, Power Snatch 75/55lb
7-6-5-4-3, Bar Muscle ups

​

* Core *
3 sets of :
– 15’s Hollow Rock Hold
– 15 Straight Leg Sit ups
– 15’s Hollow Rock Hold
* Rest 1 minute between sets

* Conditioning *
5 rounds for time of :
– 200/150m Row
* Rest 30’s Between sets

5 rounds for time of :
– 40 Double Unders
– 30 Wallball 20/14lb
– 20 Hand-release Push ups

​

2 rounds of :
Amrap 4 minutes
– Max reps, Shoulder Press 75/55lb
* Whenever Break, Perform 8 Burpees

Rest 2 minutes

Amrap 4 minutes
– Max reps, Toes to bar
* Whenever Break, Perform 8 Box Jumps 24/20inch

Rest 2 minutes

​

Amrap 16 minutes
– Row 60/40 Cal
and then, Max Rounds of
– 5 Chest to bar
– 10 Kettlebell Swings 24/16kg
– 15 Squats

For time of :
– Run 800m
– 40 DB Snatch 50/35lb
– 120 Double Unders
– 40 DB Snatch 50/35lb
– Run 800m

​
3 rounds for time of :
– 15 Handstand Push ups
– 30 Wallball 20/14lb
– 15 Toes to bar

Amrap 9 minutes
– 9 Box Jumps 24/20inch
– 7 Deadlift 95/65lb
– 5 Hang Power Snatch 95/65lb

For time of :
– 80 Push ups
– Run 400m or Row 500m
– 60 Push ups
– Run 600m or Row 750m
– 40 Push ups
– Run 800m or Row 1,000m

Amrap 12 minutes
– 15/12 Cal Row
– 12 Kettlebell Swings 24/16kg
– 9 Burpee over the Rower

A.
3 sets of :
– 20’s Elbow Plank
– 5 Upper Body Stretch
– 5/5 World Greatest Stretch
– 5/5 SA DB Press
– 5 Goblet Squat

B.
Skill / Practice
– DB Snatch

C.
Amrap 10 minutes
– 10 DB Snatch 50/35lb
– 10 DB(1) Box Step Overs 24/20inch
– 20 Wallball 20/14lb

A.
Skill / Practice
– Clean & Jerk

B.
“Grace”
For time of :
– 30 Clean & Jerk 135/95lb

​