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

Row 100 Calories

60 Burpees

150 Air Squats

80 Push Presses 95/65

150 Sit-ups

60 Toes to Bar

3 Rounds For Time:

400 Meter Run

15 Deadlifts 185/125

12 Box Jumps 24/20

9 Strict Handstand Push-ups

THURSDAY

20 Minutes For Load:

4 Hang Power Cleans
3 Front Squats

After Each Complex:

20 AbMat Sit-ups
30 Double-unders

Score: Heaviest completed barbell complex

4 Rounds for time:

20 Wall Ball 20/14

16 Weighted Medicine Ball box step overs 24/20-20/14

Every :20 seconds x 15 (5 minutes)

1 weighted pull-up

Then:

AMRAP in 15 minutes of:

5 Chest to Bar Pull-ups

7 Power Cleans 115/75

9 Push-ups

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

Power Snatch 75/55
AbMat Sit-up
Burpee

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

25 Rounds for time:

7 Wall Ball Shots 20/14

10 Sit-ups

5 Power Clean 115/80

*alternate exercises. You go I go style.

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.

Back Squat 3-3-3-3-3

Then:

3 rounds, 1 minute per station, for max reps of:

Row Calories
Wall Ball Shots, 20/14
Box Jump Overs, 24/20
Rest 1 minute

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

For Time:

200 Meter Shuttle Run
30 Burpees
40 Hang Dumbbell Snatches (Pick Load)
200 Meter Shuttle Run
20 Burpees
30 Hang Dumbbell Snatches (Pick Load)
200 Meter Shuttle Run
10 Burpees
20 Hang Dumbbell Snatches (Pick Load)

*Switch arms every 5 reps.

Time Cap: 16 minutes

Complete as many rounds as possible in 14 mins of:

7 Overhead Squats 95/65
7 Chest-to-bar Pull-ups
7 Handstand Push-ups

For time:

800 Meter Row
20 Power Cleans 135/95
400 Meter Run
15 Squat Cleans 135/95
20 Calories on Any Machine
10 Clean & Jerks 135/95

With a partner, complete as many rounds as possible in 21 minutes:

30 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105 lb)

*Partners may split the work however they choose.

4 rounds, each round for time, of:

Run 400 meters
21 Kettlebell Swings, 53/35 lbs
5 Weighted Pull-ups, 35/25 lbs

Rest 1 min between each round.

Target time 3:30 per round / 17 total

Time cap 4:30 per round / 21 total

Take 10 minutes to build up to a Heavyish 5 Rep Front Squat.

Then:

AMRAP 9

25 Double Unders
3 Front Squats, 115/80 lbs*

*Front squats increase by 3 reps each round: 3-6-9-12-15…

AMRAP in 20 minutes of:

4 Deadlift 225/155

6 Weighted Push-Ups 25/10

12 Toes-to-Bar

5 Rounds for Time:

20/16 Calorie Row
20 Walking Lunges
10 Burpee Box Jumps 24/20

21-18-15-12-9-6-3 Reps for Time:

Thrusters 75/55

Pull-ups

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

Row 100 Calories

60 Burpees

150 Air Squats

60 Pull-ups

80 KB Swings 53/35

60 Toes to Bar

4 rounds for time of:

Shuttle Run 200 meters
12 Hang Squat Cleans, 95/65 lbs
12 Strict Handstand Push-ups
*Rest 2 mins