For time:

Run 400 meters

-- then --
4 rounds of:
20 Pull-ups
20 Kettlebell Swings, 53/35 lbs
15 Hand Release Push-ups
-- then --

Run 400 meters

Tabata Row Calories

Tabata Weighted Box Step-up 24/20

Tabata Push Press 75/55

Tabata Double Under

Tabata Sit-up

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

Front Squat 3-3-3-3-3 (85-90% effort)

Then:

AMRAP in 9 minutes of:

3 Squat Clean 135/95

6 Lateral Burpees over Barbell

9 Wall Ball 20/14

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

2 rounds for time of:

50/60 Machine Calories

60 Dumbbell Walking Lunges, 50/35 lbs

20 Wall Walks

For time:

4 rounds of:

10 Hang Power Snatches 75/55

30 Double Unders

Rest 2 mins

-- then --

4 rounds of:

6 Burpee Box Jumps 24/20

30 Double Unders

Rest 1 min

-- then --

4 rounds of:

10 Thrusters 75/55

15 Sit-ups

For time:

Run 200 meters

21 Deadlifts 205/135

15 Strict Pull-ups

Run 200 meters

15 Deadlifts 205/135

12 Strict Pull-ups

Run 200 meters

9 Deadlifts 205/135

9 Strict Pull-ups

5 rounds for time of:

10 Toes-to-Bar

30 Single Unders

20 Wall Balls, 20/14 lbs

30 Double Unders

“Jack”

Complete as many rounds as possible in 20 mins of:

10 Push Press 115/80

10 Kettlebell Swings 53/35

10 Box Jumps 24/20

Back Squat 3-3-3-3 (95% effort)

Then:

Complete as many rounds as possible in 10mins of:

15 AbMat Sit-ups

15 Air Squats

7 Burpee Pull-ups

AMRAP 20 with a partner:

200-meter DB/KB farmers carry

20 double-DB/KB front squats

20 double-DB/KB push jerks

20 double-DB/KB box step-ups (24/20)

• Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells/kettlebells as needed.

• Score is total reps accumulated between partners.

Complete as many rounds as possible in 16 mins of:

5 Strict Handstand Push-ups

10 Hang Power Cleans 95/65

15 AbMat Sit-ups

20 Air Squats

30 Double Unders

5 rounds for time of:

Run 200 meters (shuttle run)
8 Squat Snatches 95/65
10 Toes-to-bars

5 rounds for time of:

5 Power Cleans 185/125 lbs

10 Lateral Burpee Over Bars

5 Bar Muscle-ups

Back Squat 2-2-2-2-2-2 (90% effort)

Then:

AMRAP in 10 minutes of:

7 Shoulder Press 95/65

21 Double unders

5 Squat Cleans 95/65

Reminder: Holiday Hours: Open Gym 7:30am-10am Only!

3 Rounds for time:

10 Power Cleans 135/95

8 Burpee Box Jumps 24/20

24 Wall Balls 20/14

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

100 Box Jumps 24/20

50 Deadlifts 205/135

100 Wall Balls 20/14

50 Burpees

100 Lunges

Row 1600 meters

5 rounds for time of:

Run 100 meters

15 Pull-ups

20 AbMat Sit-ups

10 Burpees

Front Squat 4-4-4-4 (80-85% effort)

Then:

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

Row Calorie

Squat Clean, 135/95 lbs

Push-up

Rest 1 min

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

AMRAP in 20 minutes of:

4 Thrusters 95/65

6 Toes to Bar

24 Double unders

* This is a barbell version of open workout 20.2.

4 rounds for time of:

200 meter Shuttle Run

6 Bar Muscle-ups

12 Burpee Box Jumps 24/20