Take 20 minutes and work up to a 8 rep Front Squat Max.

Then:

AMRAP in 8 minutes of:

Run 100 meters

8 Plate Ground to Overhead 35/25

For time:

30 Burpees

Then: 5 Rounds of:

12 Deadlifts

9 Hang Cleans

6 Push Jerks

Then:

30 Burpees

Men: Round 1: 95 Pounds, Round 2: 115 Pounds, Round 3: 135 Pounds, Round 4: 145 Pounds, Round 5: 155 Pounds.

Women: Round 1: 65 Pounds, Round 2: 75 Pounds, Round 3: 85 Pounds, Round 4: 95 Pounds, Round 5: 105 Pounds.

Complete as many rounds as possible in 14 mins of:

10 Strict Handstand Push-ups

12 Reverse Barbell Lunges 115/80 lbs

Run 200 meters

For time:

21 Power Snatches, 75/55 lbs

30 Air Squats

15 Power Snatches, 75/55 lbs

25 Air Squats

9 Power Snatches, 75/55 lbs

20 Air Squats

15 Power Snatches, 75/55 lbs

25 Air Squats

21 Power Snatches, 75/55 lbs

30 Air Squats

For time:

50 Box Jumps

20 Power Cleans 135/95

30 Toes to Bar

Run 800 meters

30 Burpees

20 Deadlifts 225/155

50 Sit-ups

5 Rounds For Time:

40 Double-unders

15 Back Squats 115/80

12 Squat Thrust

4 Rounds for time:

Run 400 meters

5 Power Clean 205/135

20 Pull-ups

AMRAP in 20 minutes of:

10 Kettlebell Swings 53/35

10 Wall Ball Shot 20/14

10 Weighted Box Step Overs 53/35 (use KB)

For time:

Row 750 meters

50 Push-ups

40 Toes to Bar

30 Shoulder to Overhead 135/95

60 Sit-ups

120 Double-unders

3 Rounds for time:

Run 800 meters

15 Squat Cleans 115/80

15 Burpee Pull-ups

For time:

30 Burpees

30 Wall ball shots 20/14

21 Pull-ups

25 Wall ball shots

15 Pull-ups

20 Wall ball shots

9 Pull-ups

15 Wall ball shots

6 Pull-ups

10 Wall ball shots

3 Pull-ups

20 Burpees

4 Rounds for time:

Run 400 meters

12 Hang Power Snatch 95/65

20 Box Jumps 24/20

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

AMRAP in 17 minutes of:

Run 200 meters

7 Push Presses 135/95

8 Push Jerks 135/95

25 Double-unders

“Warm up”

Deadlift 3-3-3-3 (Perform a set of 3 every 90 seconds)

Then:

For time:

15-10-5 reps of:

Burpee Box Jump

Deadlift 225/155

Toes to Bar

Rest 2 minutes, Then:

10-8-6 reps of:

Burpee Box Jump

Deadlift 185/135

Toes to Bar

Reminder: Holiday Hours- Open Gym 7:30am-10am only!

10 Rounds for time:

10 Wall Ball Shots 20/14

5 Burpees 

10 Hang Power Cleans 95/65

5 Strict Pull-ups

For time:

Run 800 meters

20 Burpee Pull-ups

30 Hang Power Cleans 115/80

40 Wall Balls 20/14

50 Sit-ups

40 Pull-ups

30 KB Swings 53/35

20 Burpees

5 Rounds for time:

7 Power Clean and Jerks 135/95

21 Box Jumps

14 Strict High Knees

5 rounds for times of:

20 KB Swings 53/35

8 Burpees

12 Front Rack Lunges, 115/80 lbs

Rest 2 mins

5 Rounds for time of:

40 Double Unders

12 Strict Handstand Push-ups

20 Wall Balls Shots 20/14