12 rounds for time of:

5 Burpee Over Bars
6 Pull-ups
5 Shoulder-to-Overheads, 135/95 lbs

Deadlift 5-5-5-5

Then:

As many reps as possible in 8 mins of:
3 Deadlifts, 185/125 lbs
3 Toes-to-bars
6 Deadlifts, 185/125 lbs
6 Toes-to-bars
9 Deadlifts, 185/125 lbs
9 Toes-to-bars
12 Deadlifts, 185/125 lbs
12 Toes-to-bars
15 Deadlifts, 185/125 lbs
15 Toes-to-bars
18 Deadlifts, 185/125 lbs
18 Toes-to-bars
21 Deadlifts, 185/125 lbs
21 Toes-to-bars…..and so on

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

Row 800 meters

80 Wall Ball 20/14

80 Kettlebell Reverse lunges 53/35

80 Sit ups

80 Kettlebell Push press

80 Kettlebell Goblet squats

Row 800 meters

4 Rounds for Time:

200 meter shuttle Run

12 Hang Power Clean and Jerks 115/80

18 Push-Ups

AMRAP in 15 minutes of:

15 Box Jumps 24/20

9 Burpee Pull-Ups

15 Sit-Ups

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

Power Cleans 135/95

Toes-to-Bar

4 rounds for time of:

10 Deadlifts, 205/135 lbs
25 Air Squats
10 Handstand Push-ups

Back Squat 5-5-5-5

Then:

"Jackie"

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

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 (choose load)

16 Wall Climbs

5 ROUNDS FOR TIME:

6 POWER SNATCHES 115/75

15 PUSH-UPS

24 SIT-UPS

*15-MINUTE TIME CAP

Fort time:

50 Double-Unders
40 Sit-Ups
30 Kettlebell Swings 53/35
20 Front Squats 95/65
10 Strict Pull-Ups
200 Meter Shuttle Run
10 Strict Pull-Ups
20 Front Squats 95/65
30 Kettlebell Swings 53/35
40 Sit-Ups
50 Double-Unders

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

Toes-to-bar
Box Jump, 24/20 in
Push Jerk, 115/80 lbs

5 rounds for time of:

20 Calories on Any Machine
12 Overhead Squats 95/65 lbs
12 Lateral Burpee Over Bar

For time:

9 Power Cleans, 185/125 lbs
9 Bar Muscle-ups
6 Power Cleans, 185/125 lbs
6 Bar Muscle-ups
3 Power Cleans, 185/125 lbs
3 Bar Muscle-ups

Rest 3 mins

12 Power Cleans, 135/95 lbs
12 Chest-to-bar Pull-ups
9 Power Cleans, 135/95 lbs
9 Chest-to-bar Pull-ups
6 Power Cleans, 135/95 lbs
6 Chest-to-bar Pull-ups

Rest 2 mins

15 Power Cleans, 115/75 lbs
15 Pull-ups
12 Power Cleans, 115/75 lbs
12 Pull-ups
9 Power Cleans, 115/75 lbs
9 Pull-ups

Just a reminder that the Nutrition Challenge will kick off tomorrow at 9am! We will start taking measurements at 8:30am. If you did not sign up for the Challenge, please join us for Open Gym 7:30am to 9am.

“Nutrition Challenge Workout”

For Time:

30 Burpees
40 Pull-ups
30 Push Press 95/65
40 Sit-ups
30 Burpees

For Time:

50/40 Calorie Row

50 Wall Balls 20/14 Ib

50 Toes-to-Bar

50 Dumbbell Snatches (pick load)

50 Overhead Squats 75/55 lb

5 rounds for time of:

Run 400 meters
7 Power Cleans, 155/105 lbs
Reverse Plank, 1 min

Complete as many rounds as possible in 15 mins of:

30 Double Unders
20/16 Row Calories
max rep Push-ups

*score is total push-ups

Back Squat 3-3-3-3-3

Then:

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

Thruster, 75/55 lbs
Sit-up
Lunge

Rest 1 minute

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

For time:

20 Burpees
20 Hang Power Snatches, 95/65 lbs
20 Bar Muscle Ups
20 Hang Power Snatches, 95/65 lbs
20 Burpees