Strength: 17 Minutes To find heavy Front Squat for the day!

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

30 Wallballs RX(20lb/14lb)(10ft/9ft) RX+(20lb/14lb)(11ft/10ft)

20 Pull ups

10 Power Snatch RX(135/93) RX+(155/103)

Strength: Every 90 seconds for 12 Minutes

1 Hang “Squat” Clean + 1 Push Jerk **Increase weight throughout**

Workout: For Time

21 Power Cleans RX(135/93)

21 Pull ups

15 Power Cleans RX(165/115)

15 Toes To Bar

9 Power Cleans RX(185/135)

9 Bar Muscle ups

Strength: For Quality

21-15-9

Bench Press

Barbell Curls

21-15-9

DB Incline Bench

DB Kickbacks (total reps)

21-15-9

DB Strict Press

DB Bent Rows

Workout: 14 Minute AMRAP

21-15-9

Heels elevated Goblet Squats (53/35 KB)

Strict Situps

21-15-9

KB Lunges

Strict Situps

21-15-9

Russian Swings

Strict Situps

Workout: 40 Minute AMCAP (As Many Calories As Possible)

Teams of 2!

1.5 Mile run BUY IN

then,

Remainder of time switch back and forth

100 Calorie Row/Ski

100 Echo

**Score will be total cals after the 40 Minutes**

Strength: Every 90 Seconds for 12 Minutes

2 Wall Walks + 1 Hang Power Snatch + 1 Power Snatch *Add weight throughout set*

Workout: For Time

21-15-9 Deadlifts RX(185/135) RX+(225/155)

75 Double Unders *RX+ 100 Double unders*

Strength: Front Squats 2×3@ 90%, 2×1@ 95% + 3 Box Jumps

Workout: For Time

Teams of 2

100 Wallballs BUY IN

42-30-18

Burpee BJ Over (24″/20″)

Chest To Bar

100 Wallballs BUY OUT

Extra Credit: 4 sets

12-15 Reverse Hypers (Heavy)

15 GHD Situps

Strength: Power Clean 5-4-3-2-1-1-1

Workout: For Time

100 Double unders

21 Toes To Bar

21 Shoulder To Overhead RX(95/63) RX+(135/93)

75 Double unders

15 Toes To Bar

15 Shoulder To Overhead RX(115/73) RX+(155/115)

50 Double unders

9 Toes To Bar

9 Shoulder To Overhead RX(135/93) RX+(165/135)

Strength: For Quality

75 Floor Presses **You pick weight**

(After Every 15 reps perform)

15 Deadlifts **Same weight as Floor Presses**

15 DB Bent Rows

15 Banded Hammer Curls

Workout: 14 Minute AMRAP

21-15-9

Calorie Row/Echo/Ski

Wallballs

Workout: For Time

Teams of 2!

800m Run

40 DB Thrusters RX(50/35) **2 DB’s**

40 DB Overhead Lunges

80 Strict Sit ups

600m Run

30 DB Thrusters

30 DB Overhead Lunges

60 Strict Situps

400m Run

20 DB Thrusters

20 DB Overhead Lunges

40 Strict Situps

200m Run

10 DB Thrusters

10 DB Overhead Lunges

20 Strict Situps

Strength: Push Press 2×5@ 80%, 2×3@ 85%

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

15 Pull ups

12 Burpees to 6″ Target

9 “Squat” Snatches RX(115/73) RX+(135/93)