“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
“Diane”
21-15-9:
Deadlifts (225/155)
Handstand Push-ups
Strength:
Pausing Front Squat Complex:
1 Pausing Front Squat
1 Front Squat
-Then-
“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Bike
Strength:
Clean and Jerk
Build to a heavy single
-Then-
“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
“Upper Crust”
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
“Marston”
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees
Strength:
Pausing Push Jerk
Build to a heavy 2
“iMax”
On the 3:00 x 5 Rounds:
15 Alternating DB Snatches (50/35)
10 Box Jump Overs (24/20)
5 Push Jerks
*Build to a Heavy Set of 5 On Push Jerk
“Airplane Mode”
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)
