Front Squat 3-3-3-3-3 at your 6 rep front squat max.

Then:

AMRAP in 10 minutes of:

5 Deadlifts 225/155

10 Push-ups 

15 Air Squats 

For time:

70 Burpees

60 Sit-ups

50 Kettlebell Swings 53/35

40 Pull-ups

30 Handstand Push Ups

3 Rounds for time:

Run 400 meters

15 Thrusters 95/65

10 Burpee Pull-ups

Reminder: Holiday Hours Open Gym 8am-10am ONLY!

3 Rounds for time:

30 Hang Power Cleans 95/65

25 Goblet Squats 53/35

20 Pull-ups

50 Double-unders

For time:

Row or Run 1 mile

15 Squat Cleans 115/80

30 Toes to Bar

40 Double unders

12 Squat Cleans

20 Toes to Bar

40 Double unders

10 Squat Cleans

10 Toes to Bar

40 Double unders

5 Rounds for time:

10 Push Press 135/95

14 Weighted Box Step-over

20 Weighted Sit-ups

*choose your weight on the Step overs and Sit-ups 

Front Squat 4-4-4-4 at your 8 rep front squat max.

Then:

For time:

50 Wall Ball Shots 20/14

50 Toes to Bar

30 Burpees

Run 200 meters

3 Rounds for time of:

Run 400 meters 

15 Deadlifts 245/165

20 weighted push-ups 35/15

3 Rounds For Time:

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans 135/95 

*Modifications for ring muscle ups will be:

7 Bar muscle-ups or 25 kipping pull-ups 

3 rounds for time of:

Run 400 meters

15 Sumo Deadlift High-pulls 95/65 lbs

15 Thrusters 95/65 lbs

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