For time:

60/50 Row Calories

-- then --

3 rounds of:

7 Power Cleans 185/125

14 Strict Pull-ups

Shuttle Run 200 meters

* the 200 shuttle run will be 50 meters out 50 meters back 50 meters out 50 meters back.

Front Squat 3-3-3-3-3

Then:

AMRAP in 12 minutes of:

50 Single unders

6 Strict Handstand Push-ups

4 Front Squats 155/105

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

100 Dumbbell Snatches

100 Weighted Step-ups 24/20

50 Toes to Bar

100 Sit-ups

100 Wall Ball Shots 20/14

50 Burpees over Dumbbell

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

Row Calorie

Handstand Hold

AbMat Sit-up

Push Jerk, 105/75 lbs

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 of:

9 Squat Cleans 115/80

15 Pull-ups

9 Burpees

5 rounds for time of:

20 Wall Balls 20/14

40 Double Unders

8 Deadlifts 205/135

Every minute on the minute for 8 minutes: Power Snatch x 2 reps.

Then:

Complete as many rounds as possible in 15 mins of:

4 Power Snatches 135/95

Run 100 meters

8 Toes-to-bars

*the run is to the end of the parking lot and back.

Reminder: Holiday Hours: 7:30am-10am ONLY!

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

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

50 Power Cleans 115/80

50 Strict Pull ups

Row 1000 Meters

100 Wall Ball Shots 20/14

40 Pull-ups

Run 400 Meters

50 Box Jumps 24/20

30 Toes to Bar

30 Burpees

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

5 Rounds for time:

5 Squat Clean Thrusters 115/75

14 Weighted Step-ups (choose load)

18 Push-ups

For time:

Row, 1000 meters

-- then --

5 rounds of:

6 Squat Snatches 95/65

10 Burpee Pull-ups

7 rounds for time of:

9 Hand Release Push-ups

12 Kettlebell Swings 53/35

15 Wall Balls 20/14

Take 10 minutes and build to a heavyish Power Clean and Jerk.

Then:

Complete as many rounds as possible in 10 mins of:

5 Hang Cleans 135/95

15 AbMat Sit-ups

25 Double Unders

In 15 mins do:

50 Burpees

then in the remaining time, AMRAP of:

8 Step Back Lunges 115/80

8 Pull-ups

8 Shoulder-to-Overheads 115/80

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

For Time:

50 Power Cleans 135/95

100 Sit-ups

60 Push-up

70 Wall Balls 20/14

80 KB Swings 35/26

50 Single Arm Alternating Devils Presses (choose load)

5 rounds for time of:

Run 200 meters

5 Burpee Bar Muscle-ups

15 Overhead Squats 75/55

Complete as many rounds as possible in 14 mins of:

25 Double Unders

8 Toes-to-bars

25 Double Unders

4 Squat Clean 165/115

4 rounds, each round for time, of:

20 Dumbbell Snatches, pick load

10 R Arm Dumbbell Push Press, pick load

10 L Arm Dumbbell Push Press, pick load

14 Weighted Box Step-ups, pick load 24/20

Rest 1 min between each round.

*you will use 1 dumbbell for all movements

5 rounds for time of:

9 Burpee Box Jumps 24/20

9 Power Cleans 155/105

3 Wall Walks

3 rounds for time of:

Run 400 meters

21 Front Squats 115/80

15 Strict Pull-ups