5 Rounds for time:

5 Squat Cleans 185/125

20 Push-ups

25 Sit-ups

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Shoulder Press 5-5-5-5-5

Then:

For time:

30 Pull-ups

Run 800 meters

15 Power Snatches 115/80

Run 400 meters

15 Power Snatches 115/80

30 Pull-ups

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In teams of 2, with 1 partner working at a time, complete for time:

For Time:

Row 1600 Meters

50 Shoulder to Overhead 95/65

30 Burpees

50 Wall Ball Shots 20/14

30 Burpees

50 Overhead Squats 95/65

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“Warm Up”

Run 400 Meter

24 Unbroken Wall Ball Shots

Then:

AMRAP in 15 minutes of:

5 Deadlifts 205/135

10 Push-ups

8 Toes to Bar

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“Warm Up”

Run 400 meters

16 Strict Pull-ups

Then:

For time:

Run 1 Mile

Then:

5 Rounds of:

5 Burpee Muscle-ups

20 Goblet Squats (choose load)

1 Minute Plank Hold

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On the minute every minute for 8 minutes: Snatch x 2 reps.

Then:

5 Rounds For Time:

3 Power Snatches 125/85

2 Squat Snatches 125/85

15 Box Jumps 24/20

30 Sit-ups

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For Time:

Row 800 meters

Run 400 meters

30 Pull-ups

100 Double unders

Run 200 meters

15 Power Cleans 205/135

Run 100 meters

30 Pull-ups

10 Power Cleans 205/135

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Bench Press: 5-5-5-5-5

Then:

4 Rounds For Time:

15 Handstand Push-ups

25 Weighted Step-ups

20 Wall Ball Shots 20/14

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Beach WOD:

AMRAP in 20 minutes of:

swim 50 meters

10 Hand release pushups

20 walking lunges

200m soft sand run

Class WOD:

In teams of 2, with 1 partner working at a time, complete for time:

Run 800 Meters

50 Power Clean and Jerks 95/65

100 Sit-ups

50 Squat Clean Thrusters 95/65

100 Sit-ups

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“Warm Up”

Run 400 meters

22 Unbroken Wall Ball Shots 20/14

Then:

5 Rounds for Time:

30 Air Squats

15 Toes to Bar

10 Burpees

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Max rounds in 3 minutes of:
135/95 Pound Power cleans, 3 reps
6 Push-ups
7 Box Jumps 24/20

Rest 1 minute. Repeat for a total of 5 cycles

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“Warm Up”

Run 400 meters

14 Strict Pull-ups

Then:

3 Rounds For Time:

Run 800 Meters

10 Squat Snatch 115/80

20 Pull-ups

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Back Squats 5-5-5-5-5

Then:

AMRAP in 18 minutes of:

5 Push Press 115/75

7 Hang Power Cleans 115/75

9 KB Sumo Deadlift High-pull 53/35

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Reminder: Holiday Hours: Open Gym 8am-10am ONLY!

3 Rounds for time:

Run 400 meters

21 Thrusters 75/55

21 Toes to Bar

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In teams of 2, with one partner working at a time, complete for time:

Run 1080 meters as a team (camana bay hill run)

50 Push Press 115/75

100 Box Jumps 24/20

50 Front Squats 115/75

100 Sit-ups

50 Hang Power Cleans 115/75

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For Time:

100 Double Unders

50 Toes to Bar

400 Meter Run

30 Deadlifts 225/155

20 Lateral Burpees over Bar

10 Muscle-ups

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“Warm Up”

Run 400 meters

20 Wall Ball Shots 20/14

Then:

”Chest to Bar Jackie”

Row 1000 meters

50 Thrusters 45/35

30 Chest to Bar Pull-ups

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On the minute every minute for 8 minutes: Squat Snatch x 1-2 reps.

Then:

For time:

Run 1 mile

100 Push-ups

10 Squat Snatches 145/100

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“Warm Up”

Run 400 meters

12 Strict Pull-ups

Then:

For Time:

Run 800 meters

21 Power Cleans 95/65

15 Thrusters 95/65

Run 400 meters

15 Power Cleans

12 Thrusters

Run 200 meters

9 Power Cleans

9 Thrusters

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