4 Rounds for Time: 

Run 400 meters 

5 Burpee Ring Muscle-ups

20 Weighted Lunges (choose load)

5 Rounds for time:

20 Step ups 24/20

5 Squat Snatches 115/80

6 Clean and Jerks 115/80

For Time:

25 Push-ups

20 Knees to Elbow

20 Hang Power Cleans 95/65

25 Push-ups

40 Weighted Sit-ups

20 Hang Power Cleans

25 Push-ups

20 Toes to Bar

20 Hang Power Cleans

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

50 Burpees

30 Clean and Jerk 115/75

50 Pull-ups

30 Burpees

20 Clean and Jerk 115/75

30 Pull-ups

20 Burpees

10 Clean and Jerk 115/75

20 Pull-ups

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

3 Rounds: 1 minute at each station

• Row (calories)

• Strict Pull-ups

• Step-ups

• Push-ups

• Toes to Bar

• Rest

Score is total reps.

3 Rounds for Time:

Run 800 meters

15 Squat Clean 135/95

15 Shoulder to Overhead 135/95

21-18-15-12-9-6-3 reps for time of:

KB Swings 53/35

Burpees

Sit-ups

On the minute every minute for 8 minutes: Power Clean 1-2 reps.

Then:

5 Rounds for time:

4 Power Cleans 205/135

15 Push-ups

15 Pull-ups

In teams of two, with one partner working at a time, complete for time:

Row or Run 1 mile (1600 meters)

50 Burpee Box Jumps 24/20

100 Lunges

50 Strict Pull-ups

50 Power Cleans 115/80

Run 400 meters (together)

For Time:

20 Thrusters 95/65

50 Sit-ups

40 Step-ups 24/20

1 Minute Plank Hold

40 Wall Ball 20/14

20 Clean and Jerk 95/65

20 Burpees

40 Air Squats

20 Strict Handstand Push-ups

100 Double-unders

"Helen"

Three rounds for time:

Run 400 meters

21 KB Swings 53/35

12 Pull-ups

21-15-9 reps for time of:

Squat Cleans 155/105

Lateral Burpees over the Bar

AMRAP in 15 Minutes of:

7 Toes to Bar

7 Weighted Push-ups 35/15

15 Box Jumps 20/20

For time:

Run 400 meters

21 Deadlifts 225/155

Run 200 meters

21 Overhead Squats 115/80

Run 400 meters

15 Deadlifts

Run 200 meters

15 Overhead Squats

Run 400 meters

9 Deadlifts

Run 200 meters

9 Overhead Squats 

Class Workout:

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

Camana Bay Hill Run (1080 meters)

100 Push-ups

100 Pull-ups

30 Power Snatches 115/75

30 Squat Cleans 115/75

Beach WOD:

Run 800 meters

Then:

5 rounds of:

Swim 100 meters

10 Burpee Broad Jumps

15 V-ups

Then:

Run 800 meters

3 Rounds for Time:

Run 800 meters

1 Minute Plank Hold

25 Goblet Squats (choose load)

50 Double unders

*if it rains replace runs with 50 Box Step-ups

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

Then:

3 Rounds For Time of:

7 Power Cleans 205/135

30 Lunges

50 Sit-ups

5 Rounds For Time:

Run 400 meters

12 Strict Handstand Push-ups

12 Toes to Bar

12 Burpees 

5 Rounds for time:

10 Push Jerks 135/95

15 Pull-ups

30 Air Squats