“Warm up”

On the minute every minute for 7 minutes: Power Snatch x 2 Reps.

Then:

30-20-10 reps for time of:

Hang Power Snatch 75/55

Lateral Burpee over Barbell

For time:

50 Box Jumps 24/20

35 Pull-ups

50 Wall Balls 20/14

35 Pull-ups 

50 Box Jumps 24/20

For time:

60 Double Unders

30 Burpees

60 Double Unders

30 Wall Balls, 20/14 lbs

60 Double Unders

30 Deadlifts, 225/155 lbs

60 Double Unders

30 Wall Balls, 20/14 lbs

60 Double Unders

30 Burpees

3 Rounds for time:

Run 800 meters

20 Shoulder to Overhead 135/95

20 Box Jump Overs 24/20

Take 20 minutes and work up to a 6 rep Front Squat Max.

Then:

AMRAP in 10 minutes of:

100 meter Medicine Ball Run

10 Pull-ups

3 rounds, each round for time, of:

Run 400 meters

10 Unbroken Power Clean and Jerks for load

*Rest 2 minutes between each round.

*There will be 2 scores. Your time and your highest load lifted for 10 Unbroken Reps.

For time:

20 Kettlebell Swings, 53/35 lbs

50 AbMat Sit-ups

20 Push-ups

20 Kettlebell Swings, 53/35 lbs

40 AbMat Sit-ups

20 Push-ups

20 Kettlebell Swings, 53/35 lbs

30 AbMat Sit-ups

20 Push-ups

20 Kettlebell Swings, 53/35 lbs

20 AbMat Sit-ups

20 Push-ups

20 Kettlebell Swings, 53/35 lbs

10 AbMat Sit-ups

20 Push-ups

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

For time:

Run 200 meters

20 Wall Ball Shots 20/14

Run 200 meters

30 Wall Ball Shots 20/14

Run 200 meters

40 Wall Ball Shots 20/14

Rest 4 minutes, then:

Run 800 meters

40 Toes to Bar

Every 4 minutes for 28 minutes complete:

Run 200 meters

7 Power Clean 135/95

12-15 Box Jumps 24/20

5-7 Strict Pull-ups

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

5 Rounds for time:

14 Push Press 95/65

12 Toes to Bar

40 Double-unders 

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