On the minute every minute for 7 minutes: Front Squat x 2 reps.

Then:

3 Rounds for time:

10 Bar Muscle-ups

18 Strict Handstand Push-ups

10 Squat Cleans 155/105

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

Row 2000 meters or Run 1 mile

Then:

3 Rounds of:

16 Power Snatch 95/65

50 Wall Ball Shots 20/14

Then:

50 Burpee Pull-ups

5 Rounds for time:

50 meter single arm KB farmer carry (right arm)

50 meter single arm KB farmer carry (left arm)

15 Clean and Jerks 95/65

30 Double unders

*choose your own load for the farmers carry.

For Time:

Row 1000 meters

Run 800 meters

50 KB Swings 53/35

30 Goblet Squats 53/35

10 Squat Snatches 155/105

(Eight 2-minute AMRAPs in 23 minutes)

AMRAP in 2 minutes:

5 Thrusters 95/65

5 Burpee Box Jumps 24/20

5 Toes to Bar

Then Rest 1 minute

Repeat 8 times

On the minute every minute for 7 minutes: Touch and go Power Cleans x 3 reps.

Then:

3 Rounds for time:

Run 400 meters

15 Power Cleans 155/105

“Barbara”

5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

“Beach WOD”

Partner WOD: Each Station is 4 minutes long! :30 transition time. At each station the partners are both working but they rotate movement like an Amrap for 4 Mins

Station 1)

AMRAP 4

partner 1- Swim 100m

Partner 2- Jumping Lunges

Station 2)

AMRAP 4

Partner 1- Soft Sand Sprint 100m

Partner 2- Sand bag thrusters

Station 3)

AMRAP 4

Partner 1- Burpee broad Jump 100m

Partner 2- Sand Bag Push Press

”Class WOD”

In teams of two, with one partner working at a time, complete as many rounds as possible in 15 minutes of:

10 Deadlift 135/95

10 Burpees

10 Hang Power Cleans 135/95

On the minute every minute for 7 minutes: Back Squat x 2 reps.

Then:

5 Rounds for time:

10 Toes to Bar

10 Back Squat 135/95

20 Box Jumps

For Time:

Run 1 mile

40 Push-ups

40 KB Swing 53/35

Run 800 meters

30 Handstand Push-up

30 KB Swings

Run 400 meters

20 Push-ups

20 KB Swings

On the minute every minute for 7 minutes: Clean x 1-2 reps.

Then:

AMRAP in 12 minutes of:

3 Power Clean 165/115

6 Lateral Burpee over barbell

12 Sit-ups

Shoulder Press: 5-5-5-5-5

Then:

6 Rounds for time:

5 Bar Muscle ups

16 One Arm Overhead Walking Lunges

2 Rounds for time:

Run 400 meters
21 Thrusters 95/65
Run 400 meters
21 Power Snatches 95/65

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

Run 800 meters (together)

100 KB Swings

100 Sit-Ups

100 Wall Ball Shots 20/14

100 Box Jumps

Back Squat 3-3-3-3-3

Then:

AMRAP in 14 minutes of:

7 Front Squats 115/80

7 Chest to Bar Pull-ups

7 Handstand Push-ups

Every minute on the minute for 7 minutes: Clean + 2 Jerks.

Then:

5 Rounds for time:

8 Push Jerks 155/105

10 Burpees

50 Double-unders

For time:

Row 50 Calories

9 Power Snatches 115/80

16 Weighted Step-ups

Run 400 meters

12 Power Snatches 115/80

18 Weighted Step-ups

Run 400 meters

15 Power Snatches 115/80

20 Weighted Step-up

Three rounds for time of:

15 foot rope climb, 5 ascents
21 Weighted Push-ups 35/15
50 Air Squats

Deadlift 5-5-3-3-2-2

Then:

For time:

Camana Bay Hill Run (1080 meters)

20 Deadlift 275/185

Run 800 meters

15 Squat Cleans 205/135

Run 400 meters

10 Clean and Jerks 135/95

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

2 Rounds of:

Run 800 meters

50 Toes to Bar

50 Overhead Squats 95/65

50 Burpees