4 rounds for time of:

Shuttle Run 200 meters

12 Back Squats 115/80

10 Strict Pull-ups

Complete as many rounds as possible in 18 mins of:

9 Push Press 125/85

14 Sit-ups

14 Box Step-ups 24/20

The Chief

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

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

21-15-9 reps, for time of:

Overhead Squats 95/65

Lateral Burpees over bar

Toes-to-bar

In teams of 2, with 1 partner working at time, alternate movements:

Complete as many rounds as possible in 21 mins of:

21/17 Row Calories

15 Power Snatches 75/55

9 Burpee Over Rower

Complete as many rounds as possible in 14 mins of:

Shuttle Run 200 meters

3 Wall Walks

14 Weighted Walking Lunge steps, pick load

8 Toes-to-bars

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

Row Calorie

Wall Ball, 20/14 lbs

Chest-to-bar Pull-up

Rest 1 min

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

For time:

Run 800 meters

80 Double Unders

21 Hang Power Cleans 135/95

-- then --

2 rounds of:

Run 400 meters

40 Double Unders

15 Hang Power Cleans 135/95

-- then --

3 rounds of:

Run 200 meters

20 Double Unders

9 Hang Power Cleans 135/95

21-15-9 reps, for time of:

Squat Clean Thruster 95/65

Burpee Box Jump 24/20

Every minute on the minute for 8 minutes: Power Snatch x 2 reps.

Then:

AMRAP in 12 minutes of:

3 Power Snatches 115/75

3 Bar Muscle-ups

15 Air Squats

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

Row or Run 1600 meters

60 Weighted Steps 53/35

100 Wall Balls 20/14

60 Hang Power Clean 115/75

200 Double unders

60 Strict Pull-ups

21-18-15-12-9-6-3 reps, for time of:

Russian Kettlebell Swing 70/53

Burpee

Push Press 75/55

Then:

Post workout finisher:

3 rounds of:

30 secs Hollow Hold

30 secs Arch Hold

For time:

Row 1000/800 meters

-- then --

4 rounds of:

20 Push-ups

25 AbMat Sit-ups

10 Front Squats 135/95

AMRAP in 14 minutes of:

200 meter Shuttle Run

9 Toes to Bar

9 Box Jump Overs 24/20

10 rounds for time of:

3 Power Cleans 185/125

4 Lateral Burpee Over Bar

10 Wall Balls 20/14

For time:

9 Squat Snatches 95/65

15 Pull-ups

12 Handstand Push-ups

7 Squat Snatches

10 Pull-ups

9 Handstand Push-ups

5 Squat Snatches

5 Pull-ups

6 Handstand Push-ups

7 Squat Snatches

10 Pull-ups

9 Handstand Push-ups

9 Squat Snatches

15 Pull-ups

12 Handstand Push-ups

Please note that there is no open gym this Saturday due to the Weightlifting Clinic, but the class is on at 9am!

In Team of 2, with 1 partner working at a time, 3 Rounds for time of:

60 Calories on a machine

1 min Synchronized Handstand hold

*50 Burpees

*Rd 1: Regular Burpees   

Rd 2: Burpees to target   

Rd 3: Burpees Pull-ups

– Split the calories and burpees anyhow

– Try to switch machine every round

30-20-10 reps for time of:

Wallballs 20/14

Toes-to-bar

Then:

At minute 13, Tabata of:

Hollow hold

Arch hold

Tabata is 20 secs of work 10 secs rest for 8 rounds.

So 20 secs Hollow hold rest 10 secs then 20 secs Arch holds rest 10 secs back to Hollow hold and so on.

10-minute build: Increase weight gradually while completing the Power clean complex with perfect form:

1 High Hang Power Clean (pocket/mid thigh Height)

1 Hang Power Clean (Just above Knee)

1 Power Clean (From floor)

Then

Complete as many rounds as possible in 10 mins of:

3 Power Cleans 155/105

20 Double Unders

– Add 10 Double Unders each round.

“Warm-up”

Every minute on the minute for 6 minutes:

4 Push Jerks

Then:

Every 4 minutes for 4 rounds of:

16 Ring Rows

16 Box Jumps 24/20

16 Shoulder-to-overheads 115/75