For Time:

Run 400 meters

30 Toes to Bar

30 Burpees

50 Pull-ups

Run 400 meters

30 Shoulder to Overhead 135/95

50 Sit-ups

30 Toes to Bar

5 Rounds for time:

14 Weighted Box Step-up 24/20

10 Power Snatch 115/80

Take 20 minutes and work up to a 2 rep Front Squat Max.

Then:

AMRAP in 10 minutes of:

Run 100 meters

8 Overhead Squats 95/65

8 Burpees

For time:

70 Wall Ball Shots 20/14

70 Sit-ups

35 Chest to Bar Pull-ups

Run 400 meters

10 Muscle-ups

*muscle-up modification: 30 kipping pull-ups or 12 Bar muscle-ups.

Run 800 meters under 3:50 

Then:

AMRAP in 12 minutes of:

8 Burpee Box Jumps 24/20

6 Power cleans 165/110

5 Rounds for time:

9 Thrusters 105/70

12 Toes to Bar

35 Double unders

4 Rounds for time:

Run 400 meters 

12 Overhead Squats 95/65

6 Strict Pull-ups 

18 Box Jumps 24/20

Every 3 Minutes for 30 Minutes Complete:

Row 250/200

10-15 Push-ups 

Take 20 minutes and work up to a 4 rep Front Squat Max.

Then:

For time: 

25 Power Cleans 95/65

100 Air Squats 

25 Power Cleans 95/65

Every 4 minutes for 28 minutes:

Run 100-200 meters

12-16 Jumping Lunges

8-10 Toes to Bar

30-40 Double-unders

“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