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

Then:

AMRAP in 15 minutes of:

3 Power Clean 135/95

5 Lateral Burpee over barbell

15 Air Squats

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

Shoulder to Overhead 95/65

Box Jumps 24/20

Toes to Bar

For Time:

Run 400 meters

15 Hang Squat Cleans 135/95

20 Handstand Push-ups

Rest 2 minutes

Run 400 meters

12 Hang Squat Cleans 155/105

15 Handstand Push-ups

Rest 2 minutes

Run 400 meters

9 Hang Squat Cleans 185/130

10 Handstand Push-ups

5 Rounds for Time:

20 KB Swings 70/53

25 Sit-ups

15 Pull-ups

Reminder: Holiday Hours: “OPEN GYM” 8am-10am ONLY.

4 Rounds for time:

15 Thrusters 75/55

50 Double unders

12 Burpees

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

75 Shoulder to Overhead 95/65

150 Sit-ups

50 Hang Power Snatches 95/65

50 Overhead Squats 95/65

10 Rounds for time:

10 Alternating 1 Arm Devil Presses

8 Pull-ups

*choose load for 1 arm devil press

For Time:

Row 1000 meters

40 Wall Ball 20/14

25 Hang Power Clean 95/65

50 Sit-ups

Run 800 meters

30 Wall Ball

20 Hang Power Cleans

40 Sit-ups

Run 400 meters

20 Wall Ball

15 Hang Power Cleans

30 Sit-ups

4 Rounds For Time:

Run 400 meters

5 Power Snatches 135/95

15 Toes to Bar

10 Push Jerks 135/95

For Time:

21-15-9 reps of:

Power Clean 135/95
Weighted Push-ups 25/15

Rest 3 minutes 

Then:

15-12-9 reps of:

Hang Squat Clean 115/80
Push-ups

“Hope"

Three rounds of:
Burpees
75/55 pound Power snatch
Box Step-ups 24/20
75/55 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

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

50 Deadlifts 205/135

Run 800 meters

100 Push-ups

30 Deadlifts

Run 400 meters

50 Push-ups

20 Deadlifts

30 Push-ups

Run 200 meters 

*all runs done together as a team

For Time:

Row 800 meters

Then:

5 Rounds of:

10 Thruster 95/65

24 Sit-up

16 Box Jumps 24/20

8 Strict Pull-ups

AMRAP in 15 minutes of:

Run 200 meters

10 Toes to Bar

8 Burpee Box Jumps 24/20

30 Double unders

Every minute on the minute for 8 minutes: Squat Clean + 2 Front Squats.

Then:

3 Rounds for time of:

15 Power Clean 135/95

20 Push-ups

15 Front Squats 135/95

For time:

70 Pull-ups

75 Sit-ups

Run 1 mile

30 Push Jerks 155/105

Take 10 minutes and work up to a heavy-ish Snatch.

Then:

21-15-9 reps for time:

Squat Snatch 95/65

Lateral Burpees over Barbell 

Reminder: Tomorrow we kick-off our “Summer Nutrition Challenge” at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”Summer Nutrition Challenge WOD”

For Time:

40 Wall Ball Shots 20/14

20 Burpees

25 Pull-ups

30 Wall Ball Shots

15 Burpees

20 Pull-ups

20 Wall Ball Shots

10 Burpees

15 Pull-ups

5 Rounds for time:

30 Double-unders

7 Power Clean and Jerk 115/80

12 Toes to Bar

AMRAP in 20 minutes of:

2 Muscle-ups

4 Handstand Push-us

12 Air Squats