Complete as many rounds as possible in 20 mins of:

Run 400 meters

5 Wall Walks

15 Goblet Squats 53/35 

For time:

Row 1000 meters

30 Power Clean 115/80

30 Pull-ups

Take 10 minutes and build to a heavish clean and jerk.

Then:

Complete as many rounds as possible in 12 mins of:

4 Overhead Squats 95/65

6 Box Jump Overs 24/20

8 American Kettlebell Swings 53/35

6 Overhead Squats

6 Box Jump Overs

8 American Kettlebell Swings

8 Overhead Squats

6 Box Jump Overs

8 American Kettlebell Swings……….

Continue adding 2 Overhead Squat reps each round until time expires.

Bench Press: 3-3-3-3-3 (do more weight than last week.  Be smart with your jump in weight)

Then:

Complete as many rounds as possible in 10 mins of:

10 Dumbbell Snatches (choose load)

10 Push-ups

10 Air Squats

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

Camana Bay Hill Run

40 Shoulder to Overhead 115/80

40 Squat Cleans 115/80

60 Burpees

300 Single-unders 

40 Shoulder to Overhead 115/80

5 rounds for time of:

10 Strict Pull-ups

10 Strict Handstand Push-ups

14 Weighted Box Step Overs 53/35 lbs 24/20 in

For time:

Run 800 meters 

50 Wall Balls 20/14 

Run 800 meters

40 Toes-to-bars

Run 800 meters 

25 Wall Balls 20/14 

20 Toes-to-bars

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

Row Calorie

Burpee Box Jump 24/20

AbMat

Sit-up

Kettlebell Swing 53/35

Rest 1 min

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

7 rounds for time of:

7 Deadlifts 135/95

7 Hang Power Cleans 135/95

7 Front Squats 135/95

Rest 1 min

Bench Press 5-5-5-5-5 (perform a set of 5 every 90-120 seconds)

Then:

5 rounds, 2 mins each, for max reps of:

7 Burpee Pull-ups

Max reps in remaining time Push-ups

Rest 1 min

*your score is total push-ups

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

50 Power Cleans 115/80

50 Strict Pull ups

Row or Run 1000 Meters

100 Wall Ball Shots 20/14

40 Pull-ups

Run 400 Meters

50 Box Jumps 24/20

30 Toes to Bar

Run 400 Meters

For 5 cycles: AMRAP in 3 mins of:

6 Handstand Push-ups

7 Burpees

8 Weighted step ups 53/35 24/20

Rest 1 min between each cycle. For each cycle restart the AMRAP.

3 rounds for time of:

Run 800 meters

10 Deadlifts 255/175

50 Sit-ups

(Be smart with the Deadlift. Take note of how you recovered from yesterday’s workout)

Complete as many rounds as possible in 18 mins of:

10 Hang Power Snatches 95/65 

10 Wall Balls  20/14 

10 Knees-to-elbows

Every 4 mins for 24 mins do:

Row 500/400 meters in 2 minutes or under

7 Bench Press 185/115

*scale bench press weight and rowing time/distance accordingly.

Back Squat 3-3-3-3-3 (work to a heavy set, but not to failure)

Then:

AMRAP in 12 minutes of:

Run 200 meters

5 Burpee Box Jumps 24/20

10 Chest to Bar Pull-ups

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

Row 2000 meters

50 Burpee pull-ups

150 Sit-ups

200 Double unders

40 Hang Squat Cleans 135/95

21-15-9 reps, for time of:

Deadlift 185/125 

Box Jump 24/20 

Toes-to-bar

Take 8 minutes and build to a heavy Thruster.

Then:

For time:

Run 400 meters

21 Thrusters 115/80

Run 400 meters

15 Thrusters 115/80

Run 400 meters

9 Thrusters 115/80

18-15-12-9-6-3 reps, for time of:

Burpee

Sit-up

Power Snatch 95/65