Strength:
Push Jerk
Build to Heavy
5-4-3-2-1
-Then-
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)
…
Climb by 3 Reps Until the Finish
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)
6 Rounds:
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike or Row
20 AbMat Sit-ups
“Clean House”
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95) in Time Remaining
2 Minutes Rest Between Rounds.
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
“Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
“Arm Candy”
6 Rounds:
15/12 Calorie Assault Bike or Row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)
“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
Rest 3 Minutes
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row
Strength:
Max Pull Ups
“Chin Music”
AMRAP 15:
5 Strict Pull-ups
10 Deadlifts (155/105)
10/7 Calorie Bike or Row
