5 Rounds for time:

Run 200 meters

4 Burpee Bar Muscle-ups

16 KB Swings 53/35

Shoulder Press 5-5-5-5

Then:

Complete as many rounds as possible in 10 mins of:

10 Power Snatches 95/65

10 Wall Balls 20/14

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

100 Jumping Lunges

50 Deadlifts 205/135

120 Wall Balls 20/14

100 Sit-ups

50 Burpees

Run 800 meters

7 rounds for time of:

7 Strict Pull-ups
7 Handstand Push-ups
7 Squat Snatches, 95/65 lbs

For time:

Row 1 mile
50 Double Unders
50 AbMat Sit-ups
40 Double Unders
40 AbMat Sit-ups
30 Double Unders
30 AbMat Sit-ups
20 Double Unders
20 AbMat Sit-ups
10 Double Unders
10 AbMat Sit-ups

For time:

40 Burpees
30 Thrusters, 75/55 lbs
30 Pull-ups
Rest 5 mins
30 Burpee Pull-ups
30 Thrusters, 75/55 lbs
30 Toes-to-bars

4 rounds, 1 min per station, for max reps of:

Row Calorie

Power Clean, 135/95 lbs

Push-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Reminder: Holiday Hours: Open gym 7:30am-10am Only!

For time:

40 Wall Balls 20/14

30 Box Jumps 24/20

40 Wall Balls 20/14

30 Box Jumps 24/20

20 Overhead Squats 95/65

50 Double Unders

20 Overhead Squats 95/65

50 Double Unders

In teams of 2, for time:

Row or Run 800 meters

80 Wall Ball 20/14

80 Kettlebell Reverse lunges 53/35

80 Sit ups

80 Hang Power Cleans 115/75

80 Kettlebell Goblet squats

Row or Run 800 meters

4 rounds for time of:

8 Single Arm Dumbbell Snatches (left)

8 Single Arm Dumbbell Snatches (right)

16 Toes-to-bars

8 Single Arm Dumbbell Hang Clean & Jerks (left)

8 Single Arm Dumbbell Hang Clean & Jerks (right)

Plank Hold 1 minute

20:00 AMRAP

0:00 – 5:00
100 Double Unders
Max Rep Wall Walks (time remaining)

5:00 – 10:00
100 Double Unders
Max Rep Snatches 115/75

10:00 – 15:00
100 Double Unders
Max Rep Burpees

15:00 – 20:00
100 Double Unders
Max Rep Deadlifts 155/105

Score:
Total reps completed (excluding Double Unders)

For time:

21 Row Calories
42 Wall Balls, 20/14 lbs
5 Power Cleans, 185/125 lbs
15 Row Calories
30 Wall Balls, 20/14 lbs
5 Power Cleans, 185/125 lbs
9 Row Calories
18 Wall Balls, 20/14 lbs
5 Power Cleans, 185/125 lbs

For time:

70 Burpees

60 Sit-up

50 Kettlebell Swings 53/35

40 Pull-ups

30 Handstand Push Ups

15-12-9-6-3 reps, for time of:

Thruster 115/75

Toes-to-bar

Box Jump Over 24/20

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of:

4 Power Snatch 95/65

6 Burpee over Bar

12 Wall Ball 20/14

5 rounds for time of:

9 Power Cleans, 115/80 lbs

9 Front Squats, 115/80 lbs

9 Shoulder-to-Overheads, 115/80 lbs

5 rounds for time of:

Medicine Ball Run, pick load, 200 meters
7 Burpee Box Jumps 24/20
9 Strict Pull-ups

2 rounds for time of:

100 Air Squats
20 Hang Power Cleans, 115/80 lbs
50 Sit-ups

For time:

Row 1000 meters
45 Deadlifts, 185/135 lbs
45 Toes-to-bars
100 Double Unders

15-12-9-6-3 reps, for time of:

Push Press 135/95

Lateral Burpee Over Bar

Chest-to-bar Pull-up