For Time:

9-6-3 reps of:

Squat Clean 185/125

Ring Muscle-ups

Rest 3 minutes, then:

12-9-6 reps of:

Thrusters 135/95

Chest to Bar Pull-ups

Rest 3 minutes, then:

15-12-9 reps of:

Weighted Step-ups

Pull-ups

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

50 Burpees

50 Thrusters 95/65

50 Pull-ups

Run 800 meters

50 Deadlifts 165/115

100 Sit-ups

100 Lunges

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

* After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

For Time:

Run 1 mile

20 Squat Snatches 120/85

30 Box Jumps 24/20

30 Pull-ups

50 KB Swings 53/35

50 Sit-ups

Every minute on the minute for 7 minutes: Power Clean x 1-2 reps.

Then:

AMRAP in 15 minutes of:

30 Double unders

15 Power Cleans 115/80

30 Double unders

15 Toes to Bar

Reminder: Due to the storm, our morning classes will be cancelled and our first class will be at 12:00pm followed by our regularly scheduled classes.

3 Rounds for Time:

35 Wall Ball Shots

15 Deadlifts 205/155

15 Burpees

5 Rounds for Time:

8 Clean and Jerks 135/95

25 Step-ups

6 Ring Muscle-ups

“Back To School Nutrition Challenge” Retest:

AMRAP in 15 minutes of:

7 Push-ups

12 Wall Ball Shots 20/14

5 Power Cleans 115/80

Shoulder Press 3-3-3-3-3

Then:

5 Rounds for Time:

10 Push Press 135/95

7 Overhead Squat 135/95

7 Burpees

15 Box Jumps 24/20

AMRAP in 15 minutes of:

Run 200 meters

30 Double-unders

10 Toes to Bar

15 Sit-ups

Pause Back Squats: 3-3-3-3-3 (3 second pause between reps)

Then:

5 Rounds for Time:

3 Squat Cleans 205/135

10 Strict Handstand Push-ups

“Pyramid Double Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings 53/35

24 Pull-ups

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

5 Rounds, 1 minute per station, of:

Power Snatches 75/55

Burpees over Barbell

Wall Ball Shots 20/14

Rest 1 minute

*Perform this like Fight Gone Bad, by rotating immediately to the next station every minute, the clock does not stop or reset between stations. Score is total reps.

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

Run 1 mile 

100 Wall Ball Shots 20/14

50 Hang Power Cleans 115/75

50 Burpees

100 Box Jumps or Step-ups 24/20

Bench Press 5-5-5-5-5

Then:

AMRAP in 14 minutes of:

5 Toes to Bar

10 One Arm Overhead Lunges (choose load)

10 Push-ups

For Time:

20 Squat Cleans 95/65

40 Sit-ups

20 KB Swings 70/53

15 Squat Cleans 115/80

30 Sit-ups

15 KB Swings 70/53

10 Squat Cleans 135/95

20 Sit-ups

10 KB Swings 70/53

5 Squat Cleans 185/125

10 Sit-ups

5 KB Swings 70/53

3 Rounds for Time:

Run 800 meters

12 Bar Muscle-ups

15 Strict Handstand Push-ups

or

3 Rounds for Time:

Run 800 meters

24 Pull-ups

24 Push-ups

3 Rounds for Time:

20 Burpees

15 Power cleans 135/95

50 Double unders

Front Squat 3-3-3-3-3

Then:

4 Rounds for time:

Run 200 meters

11 Thrusters 115/80

11 Strict Pull-ups

Just a reminder there will be no open gym tomorrow due to the clinic. Please join us for the 9am class!

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

70 Burpees

60 Power Cleans 115/75

50 Box Jump overs 24/20

40 Overhead Squats 95/65

Run 400 meters as a team