Back Squat 8-8-8-8

Then:

AMRAP in 12 minutes of:

Run 200 meters

2 Rounds of Strict Cindy

*A round of “Cindy” is: 5 pull-ups, 10 push-ups, 15 air squats.

"DT"

Five rounds for time of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

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

Run 1 Mile (together)

50 Power Snatches 95/65

100 Pull-up

50 Squat Clean Thrusters 95/65

100 Toes to Bar

100 KB Swings 53/35

5 Rounds for Time:

15 Hang Power Cleans 95/65

25 Air Squats

25 Sit-ups

For Time:

45 Burpees

45 Deadlifts 185/125

45 Step-ups

400 Meter Farmers Walk 53/35

20 Shoulder to Overhead 115/80

200 Meter Farmers Walk 53/35

20 Shoulder to Overhead 115/80

Jackie

For time:

1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

10 Rounds for Time:

Run 200 meters

8 Toes to Bar

5 Strict Burpees

5 Power Cleans 165/115

Back Squat 10-8-6-6-6

Then:

For Time:

Row 800 meters

25 Muscle Snatch 75/55

Run 600 meters

20 Power Snatch 75/55

Run 400 meters

15 Squat Snatch 75/55

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

Run 800 meters (together)

100 Pull-ups

100 Sit-Ups

40 Power Cleans 135/95

100 Box Jumps

50 Pull-ups

100 Sit-ups

30 Hang Power Cleans 135/95

AMRAP in 20 minutes of:

16 Box Step-ups 24/20

16 Dumbbell Snatches (choose load)

16 Overhead Weighted Lunges (same load as dumbbell snatch)

For Time:

Row 700 meters

Then: 

3 Rounds of:

20 Toes to Bar

10 Power Cleans 155/105

Then:

Run 800 meters

“Open Workout 12.4”

AMRAP in 12 minutes of:

150 Wall balls 20/14
90 Double Unders
30 Muscle-ups

*modification for muscle ups will be chest to bar pull-ups or regular kipping pull-ups

5 Rounds For Time:

15 Burpee Box Jumps 24/20

9 Power Clean and Jerks 115/80

“Warm up”

Every minute on the minute for 7 minutes: 1 Power Clean + 5 Front Squats.

Then:

“Helen"

Three rounds for time:

Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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

Row 100 Calories

100 Wall Ball Shots 20/14

100 Box Jumps

100 Handstand Push-ups

50 Power Cleans 115/80

50 Burpees over Barbell

For Time:

3 Rounds of:

1 Minute Plank Hold 

20 Second Side Plank Hold Right

20 Second Side Plank Hold Left

Then:

3 Rounds of:

Run 800 meters

25 Pull-ups

50 Sit-ups

Due the Power outages we will be canceling the 5:30am class since we do not know if power will be restored.  We will still be running our 6:15am and 7am classes.

“Warm Up”

On the minute every minute for 6 minutes: Power Snatch + 4 Overhead Squats.

Then:

3 Rounds for Time:

22 Burpees (step in step out)

16 Weighted Lunge (choose load)

16 Overhead Squats 95/65

For Time:

Row 500 meters

30 Shoulder Press 95/65

30 Toes to Bar

40 Box Jumps 24/20

25 Push Presses 115/80

20 Toes to Bar

100 Double-unders

20 Push Jerks 135/95

10 Toes to Bar

Back Squat 10-8-6-4-2 (all sets should be hard but not near failure)

Then:

5 Rounds for Time:

Run 200 meters 

9 Strict Pull-ups

7 Front Squats 155/105

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

For time:

3 Rounds of:

30 Squat Cleans 95/65

30 Pull-ups

30 Burpees

Then:

Run 400 meters (together)

60 Power Snatches 95/65

60 Toes to Bar

60 Push-ups