"Half McGhee"

Complete as many rounds in 15 minutes as you can of:

275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Back Squat 3-3-3-3-3

Then:

Complete as many rounds as possible in 12 mins of:

3 Squat Cleans 165/115

4 Shoulder-to-Overheads 165/115

5 Ring Muscle-ups

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

30 Power Cleans 135/95

50 Toes to Bar

30 Shoulder-to-Overheads 135/95

35 Power Cleans 115/80

50 Box Jumps 24/20

30 Shoulder-to-Overheads 115/80

30 Power Cleans 95/65

Run 400 meters (together)

30 Shoulder-to-Overheads 95/65

4 rounds for time of:

200 Meter Overhead Walk 45/25 

15 Lateral Burpee Over AbMat

40 AbMat Sit-ups

5 Rounds for time:

15 Pull-ups

10 Power Cleans 135/95

10 Front Rack Barbell Lunge 135/95

For time:

Row 800 Meters

40 Handstand Push-ups

40 Weighted Box Step Overs 53/35

400 Meter Weighted Run 45/25

40 Burpees

AMRAP in 14 minutes of:

5 Power Snatches 95/65

5 Hang Power Snatches 95/65

10 Toes to bar

Run 100 meters

5 rounds for time of:

75 Single Unders

10 Thrusters 115/80 

100 Meter Kettlebell Farmers Carry 53/35 lbs 

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

25 Rounds for time:

7 KB Swings 53/35

6 Push Jerks 115/80

5 Burpees

*alternate exercises. You go I go style.

4 Rounds for Time:

25 Wall Ball Shots 20/14

8 Power Cleans 185/125

7 Muscle-ups

*sub for muscle-ups will be 1-2 strict pull-ups depending on you strength.

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