[ Team of 2 ]
Amrap 12 minutes
– 30 Double Unders
– 5 Devil Press 50/35lb
* Alternating rounds

“Jack”
Amrap 20 minutes
– 10 Push Press 115/75lb
– 10 Kettlebell Swings 24/16kg
– 10 Box Jumps 24/20inch

[ Team of 3 ]
For time of :
– 150 DB Snatch 50/35lb
– 120 Pull ups
– 90 Target Burpees
– 60 Power Snatch 135/95lb

Snatch
1 x 7 @ 65%
3 x 3 @ 70/75/80%
5 x 1 @ 85%
* Rest 3~5 seconds between reps (No Drop)
* Rest 2 minutes between sets

[Basic]
7 sets
– Power Snatch + 2 Hang Power Snatch
* Climbing

Amrap 12 minutes
– 21 Wallball 20/14lb
– 14/10 Cal Row
– 7 Bar Muscle ups

For time of :
14-12-10-8-6 DB(2) Clean & Jerk 50/35lb
7-6-5-4-3 Shuttle Runs
* 1 SR = (5m x 2)

[ Team of 2 ]
5 rounds for time of :
– 10 Line Facing Burpees
– 10 Toes to bar
– 20m KB(2) Front Rack Carry 24/16kg
– 10 Toes to bar
– 10 Line Facing Burpees

5 rounds for time of :
– 20 steps, Lunges
– 20 DB(1) Box Step ups 24/20inch
– 20 Hand-release Push ups
– 10/10 Single Arm DB Push Press 50/35lb

Amrap 12 minutes
– 30 Double unders
– 15 Wallball 20/14lb
– 3 Power Clean 185/125lb

6 rounds for time of :
– 5 Bar Muscle ups
– 10 Handstand Push ups
– 15/12 Cal Row

Amrap 20 minutes
– 6/6 Single Arm DB Snatch 50/35lb
– 8 Toes to bar
– 10 DB Facing Burpees
– 12 Squats

[ Team of 2 ]
Amrap 20 minutes
– 12 Burpee over the rower
– Max Cal Rower
* Swtich Partner every 2 minutes
( 0:00 ~ 02:00 / 02:00 ~ 04:00 … )

[ Team of 2 ]
For time of :
– 100 Power Clean 95/65lb
– 100 Handstand Push ups
– 100 Front Squat 95/65lb
– 100 Chest to bar

7 sets of :
– Power Clean
+ Hang Squat Clean
+ Front Squat
* Load : 65%~

Amrap 16 minutes
– 24 Wallball 20/14lb
– 12 Toes to bar
– 12 Box Jump Overs 24/20inch
* BJO – step downs

5 rounds for time of :
– 20/15 Cal Row
– 10 DB Hang Power Clean 50/35lb
– 10 DB Shoulder to Overhead 50/35lb
* Rest 2 minutes between rounds

[ Team of 2 ]
Amrap 25 minutes
– 10 Pull ups
– 15 Push ups
– 20 Squats
– 5 Bar Muscle ups
* Alternating rounds

For time of :
– Row 20/15 Cal
– 40 Kettlebell Swings 24/16kg
– Row 30/20 Cal
– 30 Kettlebell Swings 24/16kg
– Row 40/25 Cal
– 20 Kettlebell Swings 24/16kg

[ Team of 3 ]
For time of :
– 150 Wallball 20/14lb
– 90 Power Snatch 95/65lb
– 60 Bar Muscle ups

4 sets of :
– 1 Muscle Snatch
+ 1 Power Snatch
+ 1 Overhead Squat
* Climbing

Followed by

Find Heavy Single
– Power Snatch

3 rounds for time of :
– 20 DB Snatch 50/35lb
– 15 Target Burpees
– 10/10 Single Arm DB Thruster 50/35lb
– 5 Burpee Muscle ups

Amrap 15 minutes
– 9 Handstand Push ups
– 12 Chest to bar
– 15 Box Jump Overs 24/20inch
* BJO (Step downs)

[ Team of 2 ]
Amrap 16 minutes
– 9/7 Cal Row
– 7 Toes to bar
– 5 DB(2) Hang Clean & Jerk 50/35lb
* Alternating rounds

6 rounds
(1:30 On / 1:30 Off)
– 25 Wallball 20/14lb
– Max Line Facing Burpees

9 rounds for time of :
– 7 Toes to bar
– 5 Clean & Jerk 155/105lb
– 3 Bar Muscle ups
* Rest 1 minute between rounds

5 sets of
1.1.1 Power Clean & Jerk
* Load : 70%~ (Based on C&J 1RM)

Amrap 16 minutes
– 4 Deadlift 275/185lb
– 8 Handstand Push ups
– 12 DB(1) Box step overs 24/20inch
* DB 50/35lb

[ Team of 2 ]
Amrap 18 minutes
– 9 Burpee over the bar
– 9 Thruster 95/65lb
– 9 Chest to bar
– 9 Shoulder to overhead 95/65lb
* Alternating rounds

[ Team of 2 ]
For time of :
– 2,023m Row
– 365 Double Unders or Single Unders
– 116 Kettlebell Swings 24/16kg

[ Team of 2 ]
7 rounds for time of :
– 9 Target Burpees
– 7 Chest to bar
– 5 Power Snatch 95/65lb
– 3 Burpee Pull ups
* Alternating rounds