“Leaps & Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs
“Waterproof”
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees over Bar
Thrusters (95/65)
“Bloodshot”
5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
Strength:
Push Jerks
Build to a heavy 3
-Then-
“Squeaky Wheel”
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike or Row
10 Push Jerks (165/110)
“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
15/10 Calorie Row
Score is Slowest Round
“Hardball”
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge
“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Assault Bike or Row
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
100/70 Calorie Assault Bike or Row
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups
