10-9-8-7-6-5-4-3-2-1 reps for time of:

Shoulder Press 105/70

Toes to Bar

Burpee Box Jump 24/20

"Tabata" 

Tabata Row (calories)

Tabata Push-up

Tabata Sit Up

Tabata Box Jump, 24/20 in

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

3 rounds for time of:

Run 800 meters

10 Power Snatches 135/95 lbs

25 Pull-ups 

Front Squats: 4-4-4-4 

Then:

5 rounds for time of:

8 Clean & Jerks 135/95 lbs

30 Air Squats

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

30 Power Cleans 135/95

60 Toes to Bar

30 Power Cleans 

60 Toes to Bar

30 Power Cleans

100 Box Jumps 24/20

2 Rounds for time:

50 Wall Ball Shots 20/14

50 Sit-ups

100 Double unders

For time:

60 Row Calories

-- then --

5 rounds of:

15 Pull-ups

18 Kettlebell Swings 53/35 lbs

12 Strict Handstand Push-ups

Nancy

5 rounds for time of:

Run 400 meters

15 Overhead Squats 95/65 lbs

Every minute on the minute for 8 minutes: Power Clean x 1-2 Reps.

Then:

As many reps as possible in 12 mins of:

Power Clean 135/95 lbs 1 min

Lateral Burpee over Bar 1 min

Power Clean 135/95 lbs 2 mins

Lateral Burpee over Bar 2 mins

Power Clean 135/95 lbs 3 mins

Lateral Burpee over Bar 3 mins

Pause Back Squats 5-5-5-5 (3 second pause in bottom of squat)

Then:

AMRAP in 12 minutes of:

Run 200 meters

15 Squat Cleans 95/65

10 Chest to Bar Pull-ups

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

Run 1 mile (not together)

100 Thrusters 65/45

Run 400 meters

100 Hang Power Cleans 95/65

100 Sit-ups

100 Lunges

3 rounds for time of:

15 Hang Power Snatches 115/80 

30 Box Jump Overs 24/20

Plank Hold 2 mins

Complete as many rounds as possible in 30 mins:

Run 400 meters

3 rounds of Strict Cindy:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

5 rounds for time of:

6 Muscle-ups

10 Burpees

12 Overhead Squats 95/65 

3 rounds for time of:

50 Double Unders

Run 400 meters

30 Sit-ups

20 Push Press 95/65 

3 rounds for time of:

30 Wall Balls 20/14 

20 Toes-to-bars

10 Deadlifts 315/205

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

100 Dumbbell Snatches 

100 Weighted Step-ups 24/20

50 Toes to Bar

100 Sit-ups 

100 Wall Ball Shots 20/14

50 Burpees over Dumbbell 

For time:

100 Double unders

35 Squat Cleans 135/95

55 Push-ups

100 Double unders

“Fight Gone Bad”

3 rounds, 1 min per station, for max reps of:

Wall Ball 20/14

Sumo Deadlift High-pull 75/55 

Box Jump 20 inches

Push Press 75/55 

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

“Heavy Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 70/53

12 Chest-to-bar Pull-ups