“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
“WeWork”
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter MedBall Run (20/16)
60-50-40-30:
Deadlifts
Front Squats
Jerks
Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115
Strength:
Power Snatch
Build to a set of 5
-Then-
“Scarface”
6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
“Skyscraper”
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike or Row
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike Or Row
“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run
“2k Row”
For Time:
2,000 Meter Row
Not for Time:
100 Burpee Buy Out
Strength:
Thrusters
Build to a Heavy 3
-Then-
“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Strength:
Bench Press
Build to a heavy 7
-Then-
“Mass Destruction”
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)
“BFF”
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)
Partners Switch After Full Rounds
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
