Push Press 5-5-5-5-5 (perform a set every 2 minutes)

Then:

Complete as many rounds as possible in 14 mins of:

10 Push Press, 105/75 lbs

8 Kettlebell Swings, 70/53 lbs

12 Weighted Step-ups, pick load

In teams of 2, with 1 partner working at a time, AMRAP in 22 minutes of:

Row 200 meters

14 Dumbbell Snatches

14 Box Jump Overs 24/20

10 Toes to Bar

5 Power Cleans 135/95

For 4 cycles:

AMRAP in 3 mins of:

8 Reverse Barbell Lunges, 115/80 lbs

10 Push-ups

10 Weighted Sit-ups, pick load

*Rest 1 min between each cycle. For each cycle continue the AMRAP.

5 rounds for time of:

Shuttle Run 200 meters

10 Hang Power Snatches 75/55

12 Pull-ups

24 Air Squats

For time:

Row 1200/1000 meters

—then—

5 rounds of:

7 Deadlifts 225/155

21 Wall Balls 20/14

For time:

8 Push Jerks 135/95

50 Double Unders

35 Sit-ups

8 Push Jerks

40 Double Unders

30 Sit-ups

8 Push Jerks

30 Double Unders

25 Sit-ups

8 Push Jerks

20 Double Unders

20 Sit-ups

8 Push Jerks

10 Double Unders

15 Sit-ups

Complete as many rounds as possible in 16 mins of:

9 Squat Cleans, 95/65 lbs

9 Burpees

4 Bar Muscle-ups

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

60 Weighted Step-ups (choose load) 24/20

50 Deadlifts 205/135

120 Wall Balls 20/14

100 Sit-ups

100 Lunges

400 meter Shuttle Run

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

Row Calorie

Front Squat, 115/80 lbs

Dumbbell Hang Clean-to-Overhead, pick load

Rest 1 min

You can start at any station. Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

5 rounds for time of:

10 Burpees

10 Power Cleans 115/80

18 Wall Balls 20/14

“Tabata Something Else”

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

Tabata Air Squat

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

Every 2 mins for 20 mins do:

10 Kettlebell Swings, 53/35 lbs

25 Double Unders

7 Toes-to-bars

2 rounds for time of:

Shuttle Run 200 meters

21 Thrusters 95/65

Shuttle Run 200 meters

21 Power Snatches 95/65

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

100 Calorie Row

70 Thrusters 65/45

70 Box Jump Overs 24/20

70 Shoulder-to-Overhead 95/65

70 Russian Kettlebell Swings 70/53

Complete as many rounds as possible in 12 mins of:

3 Bar Muscle-ups

12 Dumbbell Snatches, pick load

12 Dumbbell Lunges, pick load

3 rounds for time of:

Run 800 meters

15 Hang Power Cleans 115/80

15 Burpees

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

Sumo Deadlift High-pull 75/55

Front Rack Lunge 75/55

Toes-to-bar

10 rounds for time of:

5 Strict Handstand Push-ups

Plank Hold 30 secs

3 Power Cleans 185/125

Back Squat 5-4-3-2-1

Then:

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

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

Row 1600 meters

60 Burpees

100 Wall Balls 20/14

60 Deadlift 155/105

200 Double unders

100 Push-ups

60 Pull-ups