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

100 Dumbbell Snatch

200 meter run

100 Toe-To-Bar

200m run

100 Dumbbell Box Step Up

200m run

100 Dumbbell Squat

200m run

100 Burpee Over Dumbbell

• pick weight for Dumbbell, same Dumbbell for all movements

• complete all runs together with partner

Front Squat 3-3-3-3-3

Then:

For Time

21-15-9 reps for time of:

Shoulder-to-Overhead 135/95

Lateral Burpee over the barbell

For Time

60/50 Machine Calories

70 Wall Balls 20/14

40 Box Jump Overs 24/20

20 Bar Muscle-ups

Time Cap: 20 minutes

Shoulder Press: 3-3-3-3-3

Then:

AMRAP in 12 minutes of:

5 Strict Handstand Push-ups

7 Hang Power Cleans (135/95 lb)

200 Meter Shuttle Run

5 Rounds for time:

10 Power Snatches (95/65 lb)

10 Toes-to-Bar

30 Air Squats

Time Cap: 16 minutes

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

"Jackie"

1000m Row

50 Thrusters (45/35 lb)

30 Pull-ups

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

Row 2000 meters (5x200m each)

50 Lateral Burpee Over Bar

50 Push Press 115/75

30 Lateral Burpee Over Bar

30 Push Press 115/75

200 Double unders

3 rounds, each round for time, of:

10 Squat Cleans, 135/95 lbs
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.

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

Machine Calories (pick any machine)
Power Snatch, 125/85 lbs
Box Jump Over, 24/20 in
Rest 1 min

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

5 Rounds for time:

Run 200 meters (shuttle)

7 Hang Power clean 135/95

8 Back Squats 135/95

9 Toes to Bar

Complete as many rounds as possible in 20 mins of:

Overhead Walking Lunge, 45/25 lbs, 25 ft
8 Burpees
Overhead Walking Lunge, 45/25 lbs, 25 ft
8 Chest-to-bar Pull-ups

Every minute on the minute for 8 minutes:

Squat Clean + Front Squat + Jerk

Then:

Complete as many rounds as possible in 10 mins of:

8 Clean & Jerks, 115/80 lbs
16 Push-ups

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

4 Deadlifts 225/155

6 Burpee Pull-ups

14 Air Squats

Complete as many rounds as possible in 20 mins of:

50/40 Row Calories
50 Toes-to-bars
50 Dumbbell Snatches
50 Overhead Squats, 75/55 lbs
50 Burpees

Score: Total reps completed in 20 minutes.

For 3 cycles:

AMRAP in 5 mins of:
Run, 100 meters
10 Push Jerks, 135/95 lbs
5 Strict Pull-ups

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

5 rounds for time of:

9 Deadlifts, 115/75 lbs
7 Hang Squat Cleans, 115/75 lbs
5 Power Snatches, 115/75 lbs

5 rounds for time of:

7 Power Cleans 165/115

10 Strict Handstand Push-ups

13 Box Jump Overs 24/20

Complete as many rounds as possible in 20 mins of:

5 Chest-to-bar Pull-ups
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs

20-Minute AMRAP with a Partner

• 100-meter Farmer’s Carry (53/35 lb)

• 200-meter Shuttle Run

• 30 Kettlebell Goblet Squats (53/35 lb)

Workout Notes

• Partners complete each 200-meter shuttle run together.

• Split the goblet squats and farmer’s carries as desired.

• Intended stimulus is 4–7 rounds.

4 rounds for time of:

20 Machine Calories
18 Pull-ups
30 AbMat Sit-ups