“Merry Go 'Round”
5 Rounds
2:00 Row2:00 Alternating Single DB DevilsPress2:00 50’ Shuttle runs (25’ down andback)
2:00 Rest
Sunday Run Day
Run 2-3 Miles

For Time:
1,000/900 Meter Row
Into...
7 Rounds:
7 Toes to Bar
7 Front Squats (135/95)
Into...
1,000/900 Meter Row
Time Cap: 20 Minutes
KG | (61/43)

Deadlift
On the 3:00 x 3 Sets:
8 Deadlifts
Start First Set at 60% & Build
"Bounce Back"
AMRAP 4:
5 Power Snatches
30 Double Unders
-Rest 2:00-
AMRAP 4:
10 Deadlifts
30 Double Unders
Barbell: (115/85)
KG | (52/38)

For Time:
2k/1.8k Bike Erg
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
2k/1.8k Bike Erg
Time Cap: 28 Minutes

Strict Press
On the 3:00 x 3 Sets:
8 Strict Press
Start First Set at 60% & Build"Lowes"
AMRAP 10:
4-8-12-16...
Kettlebell Goblet Lunges
Kettlebell Swings (53/35)
Box Jumps (24"/20")
Kettlebell: (53/35)
KG | (24/15)

“Double Trouble”
AMRAP 15
30 Calorie Row15 Alternating single DB Devils press
...into 3:00 max double unders...into
AMRAP 15
30 Calorie bike15 Alternating Single DB Box step upsSunday Run Day
Run 2-3 Miles

Strict Weighted Pull-up
On the 3:00 x 5 Sets:
4-4-4-3-2
Score: Total Load
"Fran" [BENCHMARK]
21-15-9:
Thrusters (95/65)
Pull-ups
Time Cap: 8 Minutes
KG | (43/29)

“Double Trouble”
AMRAP 15
30 Calorie Row15 Alternating single DB Devils press
...into 3:00 max double unders...into
AMRAP 15
30 Calorie bike15 Alternating Single DB Box step upsSunday Run Day
Run 2-3 Miles

5 Rounds For Time:
800/720 Meter Bike Erg
50-40-30-20-10 Wallballs (20/14)
3 Rope Climbs (15')
Time Cap: 22 MinutesKG | (9/6)

Clean
On the 3:00 x 3 Sets:
1 CleanStart First Working Set at 85% & Build"Joker"
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
Time Cap: 10 Minutes
REPEAT FROM 11.23.22
KG | (102/70)

3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 Double Unders
Round 1 | (95/65)
Round 2 | (135/95)
Round 3 | (185/125)
Time Cap: 30 MinutesKG |
Round 1 | (43/29)
Round 2 | (61/43)
Round 3 | (83/56)

Bench Press
On the 3:00 x 3 Sets:
1 Bench Press
Start First Working Set at 85% & Build"3-2 Zone"
AMRAP 3:
20 Burpee Pull-ups
Max Single Dumbbell Clean & Jerks
Rest 2 Minutes
AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-ups
Dumbbell: (70/50)
KG | (32/22.5)

On the Minute x 40 [10 Rounds]:
Minute 1: Calorie Row
Minute 2: Box Jump Overs (20")
Minute 3: Calorie Bike Erg
Minute 4: Rest

Overhead Squat
On the 3:00 x 3 Sets:
1 Overhead Squat
"Shadowbox"
AMRAP 10:
1 Power Snatch
1 Overhead Squat
10 Box Jumps (24"/20")
2 Power Snatches
2 Overhead Squats
10 Box Jumps (24"/20")...Add 1 Barbell Rep Each Round
Barbell: (115/85)

“ALL ABOARD”
5 Rounds
15 Burpee broad jumps
15/12 Calorie row
30 Alternating step back lungesRest 2:00
‍
Time Cap 30:00
‍
For Burpee broad jumps, jump one
direction then turn and jump backthe other way.
‍
Sunday Run Day
Run 2-3 Miles

Clean
On the 3:00 x 3 Sets:
2 Cleans* Start First Working Set at 82% &Build
"Optimus Power"
AMRAP 7:
Wallballs (20/14)
On the Minute [Starting at 1:00]:
5 Power Cleans (135/95)KG |
Medball (9/6)
Power Clean | (61/43)

For Time:
4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
100 Dumbbell Snatches (50/35)
Performed As Intervals:
2 Minute Work
1 Minute Rest
‍
Time Cap: 38 Minutes
KG | (22.5/15)

Bench Press
On the 3:00 x 3 Sets:
2 Bench Press
Start First Working Set at 82% &Build

"Hipster"
AMRAP 8:
20 Box Jumps (24"/20")
20 Thrusters (75/55)
KG | (34/25)

For Time:
1 Mile Run
Into...
4 Rounds:
8 Deadlifts (275/185)
40 Sit-ups
Into...
1 Mile Run
‍
Time Cap: 30 Minutes
KG | (124/83)

Overhead Squat
On the 3:00 x 3 Sets:
2 Overhead Squats
* Start First Working Set at 82% &Build
"Josh" [HERO]
For Time:21-15-9 Overhead Squats (95/65)
42-30-18 Pull-ups
‍
Time Cap: 10 Minutes
REPEAT FROM 2/21/23
KG | (43/29)

4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
‍
Time Cap: 22 Minutes
REPEAT FROM 2/22/23

“Move Along”
5 Rounds
30/24 Calorie row
30 Burpees
30/24 Calorie Bike
‍
Time Cap: 35 Minutes
Sunday Run Day
Run 2-3 Miles

AMRAP 9:
15 Wallballs (20/14)
21/15 Calorie Row
Rest 6 Minutes
‍
AMRAP 9:
15 Wallballs (20/14)
21/15 Calorie Row

Clean
On the 3:00 x 3 Sets:
3 Cleans* Start First Working Set at 80% &Build
"Sham" [HERO]
7 Rounds For Time:
11 Deadlifts (Bodyweight)
100 Meter Sprint
Time Cap: 12 Minutes

AMRAP 20:
10 Strict Pull-ups20 Goblet Step Back Lunges (50/35)
30 AbMat Sit-ups
60 Double Unders

Bench Press
On the 3:00 x 3 Sets:
3 Bench Press
Start First Working Set at 80% &Build
"Surfer on Acid"
3 Rounds For Time:
400 Meter Run
21 Burpees
‍
Time Cap: 12 Minutes

4 Rounds x AMRAP 5:
30 Kettlebell Swings (53/35)
30 Box Jump Overs (24"/20")
Max Calorie Bike Erg
Rest 3 Minutes Between Rounds
‍
Score: Lowest Round of Calories

Overhead Squat
On the 3:00 x 3 Sets:
3 Overhead Squats
Start First Working Set at 80% &Build
"Empty Nester"
‍
For Time:
1,000/900 Meter Row
50 Overhead Squats (45/35)
30 Toes to Bar
Time Cap: 10 Minutes

“X Factor”
EMOM 8
“X” Burpees
Rest 2:00
EMOM 8
“X” Calorie Row
Rest 2:00
EMOM 8
“X” 25’ Shuttle runs
Rest 2:00
EMOM 8
“X” Calorie Bike
Score is lowest round of each addedtogether.
‍
Sunday Run Day
Run 2-3 Miles

Clean
On the 3:00 x 3 Sets:
5 CleansStart First Working Set at 78% & Build"Hardwired"
[0:00-4:00]
15 Power Cleans
Max Calorie Row
[4:00-7:00]:
12 Power Cleans
Max Calorie Row
[7:00-9:00]
9 Power Cleans
Max Calorie Row
Barbell: (185/125)
KG | (83/56)

"Daniel" [HERO]
For Time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups
Time Cap: 25 Minutes

Bench Press
On the 3:00 x 3 Sets:
5 Bench PressStart First Working Set at 78% & Build
"The Floor Is Yours"
AMRAP 10:
21 Push-ups
15 Kettlebell Swings (53/35)
9 Deadlifts (225/155)
‍
KG |
KB (24/15)
Deadlift (102/70)

5 Rounds For Time:
900/800 Meter Bike Erg
60 Double Unders
30 AbMat Sit-ups
Rest 1 Minute Between Rounds

Overhead Squat
On the 3:00 x 3 Sets:
5 Overhead Squats
Start First Working Set at 78% & Build"<3/H8"
AMRAP 8:
2 Rounds:
20 Overhead Squats
400 Meter Run
‍
Directly Into...
Max Power Snatches
Barbell: (115/85)
KG | (52/38)

3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps (24"/20")
‍
Time Cap: 16 Minutes

“Ride Or Die”
AMRAP 16
Calorie BikeEvery 2:00, starting at 0:00, Complete10 Push ups
...into
AMRAP 16
Calorie rowEvery 2:00, starting at 0:00, complete15 Air Squats
Score - Max calories
‍
Sunday Run Day
Run 2-3 Miles

5 Rounds For Time:
30/24 Calorie Bike Erg
10 Hang Power Cleans (135/95)
10 Front Squats (135/95)
‍
Time Cap: 25 Minutes

Power Snatch
On the 3:00 x 3 Sets:
1 Power Snatches
* Start First Working Set at 85% &
Build To Heavy
‍
"Is Your Refrigerator Running?"
5 Rounds For Time:
200 Meter Run
15 Pull upsTime Cap: 10 Minutes

AMRAP 14:
60 Wallballs (20/14)
50 Box Jumps (24"/20")
40 Burpees30 Medicine Ball Box Step-ups
20 Toes to Bar* Hold The Med-Ball Across The Chest

Strict Press
On the 3:00 x 3 Sets:
1 Strict Press* Start First Working Set at 85% & BuildTo Heavy
‍
"Ungraceful"
On the Minute x 10:
30 Double Unders
Max Clean & Jerks (135/95)

For Time:
1,500/1,350 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/900 Meter Row
800 Meter Run
Rest 3 Minutes
500/450 Meter Row
400 Meter Run
‍
Time Cap: 35 Minutes

Back Squat
On the 3:00 x 3 Sets:
1 Back Squats* Start First Working Set at 85% &Build To Heavy
"MLK" [HERO]
‍
For Time:
1,968 Meter Bike Erg
19 Burpee Pull-ups
63 Thrusters (75/55)
‍
Time Cap: 10 Minutes

“Ringer”
On the 8:00 x 5 Rounds
30/24 Calorie Row
30 Burpees
30 Sit ups
400m Run
Score: Slowest round
‍
Sunday Run Day
Run 2-3 Miles

Power Snatch
On the 3:00 x 3 Sets:
2 Power Snatches
* Start First Working Set at 82% &
Build To Heavy
"Uppers & Downers"
AMRAP 10:1-2-3...Power Snatches (135/95)
15 Wallballs (20/14)
KG |
Barbell (61/43)
Medball (9/6)

5 Rounds For Time:
400 Meter Run
500/450 Meter Row
1k/900 Meter Bike Erg
Rest 2:00 Between Sets
‍
Time Cap: 40 Minutes

Strict Press
On the 3:00 x 3 Sets:
2 Strict Press
* Start First Working Set at
82% & Build To Heavy
‍
"Back Up Terry"
AMRAP 12:
8 Dumbbell Push Jerks (R)
8 Dumbbell Step Back Lunges
8 Dumbbell Push Jerks (L)
8 Dumbbell Step Back Lunges
40 Double Unders
Dumbbells: (50/35)
KG | (22.5/15)

[HERO]
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar-Facing Burpees
REPEAT FROM 1/10/23
KG | (184/129.5)

Back Squat
On the 3:00 x 3 Sets:
2 Back Squats
Start First Working Set at
82% & Build To Heavy
‍
"Rocket Science"
AMRAP 10:
400 Meter Run
18 Thrusters (95/65)
400 Meter Run
15 Thrusters (115/85)
400 Meter Run
Max Thrusters (135/95)KG |(43/29) (52/38) (61/43)

4 Rounds For Time:
30/24 Calorie Row
20 Box Jumps (24"/20")
10 Power Cleans (155/105)
‍
Time Cap: 20 Minutes
KG | (70/47)

“Cold Sweats”
1000m Row
60 Burpees
500m Row
40 Burpees
250m Row
20 Burpees
‍
Time Cap: 40 Minutes
Sunday Run Day
‍
Run 2-3 miles

AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
21 Front Squats (135/95)
‍
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
15 Front Squats (155/105)
‍
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
9 Front Squats (185/135)
‍
*Rest 5:00 between AMRAPs
REPEAT FROM 4/1/20
‍
KG | (61/43)(70/47)(83/61)

Power Snatch
On the 3:00 x 3 Sets:
3 Power Snatches
* Start First Working Set at 80% &
Build To Heavy
‍
"Fuzzy Lumpkins"
For Time:50 Power Snatches (115/85)
Every 2 Minutes [Starting at 0:00]:200 Meter Run
‍
Time Cap: 10 Minutes
KG | (52/38)

AMRAP 15:
1 Rope Climb (15')
10 Push-ups
15 Air Squats

Strict Press
On the 3:00 x 3 Sets:
3 Strict Press

* Start First Working Set at 80% &Build To Heavy
"Callback"
AMRAP 10:
15/12 Calorie Row
15 Box Jumps (24"/20")
15 Deadlifts (185/125)
KG | (83/56)

6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings (53/35)
15 Burpees
Time Cap: 30 Minutes
KG | (24/15)

Back Squat
On the 3:00 x 3 Sets:
3 Back Squats
* Start First Working Set at 80%
& Build To Heavy
"Karen"
For Time:
150 Wallballs (20/14)
Time Cap: 10 Minutes
KG | (9/6)

“New Year, Same EMOM”
For total reps
EMOM 10
10 Wall balls
...into
EMOM 10
10 Burpees
...into
EMOM 10
12/9 Calorie row
... into
EMOM 10
5 Shuttle Runs
(25’ down and back = 1)
‍
Sunday Run Day
Run 2-3 Miles

Power Snatch
On the 3:00 x 3 Sets:
5 Power Snatches
* Start First Working Set at 78%
& Build To Heavy
‍
"Randy" [HERO]
For Time:
75 Power Snatches (75/55)
Time Cap: 8 Minutes

[TEAMS OF 3]
AMRAP 25:
45 Calorie Row
45 Toes to Bar
45 Calorie Row
45 Thrusters (115/85)
‍
* 3 Men: 45 Calories
* 3 Women: 36 Calories
* 2 Men + 1 Woman: 42 Calories
* 2 Women + 1 Man: 39 Calories

Strict Press
On the 3:00 x 3 Sets:
5 Strict Press
* Start First Working Set at 78%
& Build To Heavy
‍
"Cardio Against Humanity"
For Time:
20 Deadlifts (225/155)
30/24 Calorie Bike Erg
400 Meter Run
30/24 Calorie Bike Erg
20 Deadlifts (225/155)
‍
Time Cap: 10 Minutes

On the Minute x 30:
1 Minute Row
1 Minute Burpees
REPEAT FROM 12/21/22

Back Squat
On the 3:00 x 3 Sets:
5 Back Squats
* Start First Working Set at
78% & Build To Heavy

"Boxing Day"
AMRAP 10:
5 Pull-ups
10 Front Squats (75/55)
15 Box Jumps (24"/20")

2 Rounds For Time:
1,200/1,000 Meter Bike Erg
25 Power Cleans (115/85)
1,200/1,000 Meter Bike Erg
25 Push Jerks (115/85)
Time Cap: 25 Minutes

“Churn”
EMOM 40
For total completed rounds
(30 possible)
Min 1 | 30 Double unders
Min 2 | 15/12 Calorie row
Min 3 | 10 Push ups
Min 4 | RestSunday Run Day
Run 2-3 Miles

[TEAMS OF 2]
For Time:800 Meter Plate Run (45/35)
100 Toes to Bar
50 Front Squats (155/105)
10 Rope Climbs (15')
800 Meter Plate Run (45/35)
‍
* One plate for the run, switching asneeded* Split everything else however
between teammates
‍
Time Cap: 35 Minutes

Deadlift
On the 3:00 x 3 Sets:
1 Deadlift* Start First Working Set at 85% &
Build To Heavy
"Blue Plate Special"
‍
For Time:
42-30-18 Calorie Row*
21-15-9 Deadlifts (225/155)
* Women's Calories: 34-24-14
Time Cap: 10 Minutes

6 Rounds For Time:
50 Double Unders
400 Meter Run
30 AbMat Sit-ups20 Dumbbell Reverse Lunge (50/35)'s
‍
Time Cap: 30 Minutes

Push Jerk
On the 3:00 x 3 Sets:
1 Push Jerk
* Start First Working Set at
85% & Build To Heavy
‍
"Bandwagon"
For Time:15-12-9 Clean & Jerks (135/95)
30-24-18 Box Jumps (24"/20")
‍
Time Cap: 10 Minutes

AMRAP 5:
3 Rounds:
14 Dumbbell Snatches (50/35)
14 Pull-upsTime Remaining: Max Calorie Bike Erg

AMRAP 5:
2 Rounds:
14 Dumbbell Snatches (50/35)
14 Pull-upsTime Remaining: Max Calorie Bike Erg

AMRAP 5:
1 Round:14 Dumbbell Snatches (50/35)
14 Pull-upsTime Remaining: Max Calorie Bike Erg
*Rest 5:00 between

Front Squat
On the 3:00 x 3 Sets:
1 Front Squats
‍
* Start First Working Set at
85% & Build To Heavy
"Open House"
‍
AMRAP 9:
6 Thrusters (115/85)
6 Lateral Barbell Burpees

“Fortitude Fun”
EMOM 40
For total reps
Min 1 | :30 Calorie row
Min 2 | :30 Burpees
Min 3 | :30 Calorie row
Min 4 | Rest
‍
“Sunday Run Day”
Run 2-3 miles

Deadlift
On the 3:00 x 3 Sets:
2 Deadlifts* Start First Working Set at 82% &
Build To Heavy
‍
"Tap Dancing"
AMRAP 10:9 Toes to Bar, 50 Double Unders
9 Deadlifts, 50 Double Unders
15 Toes to Bar, 50 Double Unders
15 Deadlifts, 50 Doble Unders
21 Toes to Bar, 50 Double Unders
21 Deadlifts, 50 Doble Unders...Add 6 Toes to Bar & Deadlifts EachRound
Barbell: (205/145)

For Time:
150/120 Calorie Row
120 Wallballs (20/14)
90 Burpees* Partition However You'd Like
‍
Time Cap: 30 Minutes

Push Jerk
On the 3:00 x 3 Sets:
2 Push Jerks* Start First Working Set at 82% &
Build To Heavy
‍
"All Work, No Play"
4 Rounds For Time:
200 Meter Run12 Dumbbell Push Jerks (50's/35's)12 Pull-ups
‍
Time Cap: 10 Minutes

7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")
‍
Time Cap: 30 Minutes

Front Squat
On the 3:00 x 3 Sets:
2 Front Squats

* Start First Working Set at 82% &
Build To Heavy
‍
"Swiftie"
AMRAP 8:
9-12-15-18...
Row Calories
Thrusters (95/65)
‍
* Add 3 Reps Each Round

5 Rounds For Time:
15 Power Snatches (75/55)
500/450 Meter Bike Erg
3 Rope Climbs (15')
500/450 Meter Bike Erg
‍
Time Cap: 25 Minutes

“Chop Wood, Carry Water”
1,000m Row
100m Farmers Carry 50/35
750m Row
200m Farmers Carry 50/35
500m Row
300m Farmers Carry 50/35
‍
Time Cap: 40 minutes
‍
Sunday Run Day
Run 2-3 Miles

[TEAMS OF 3]
‍
AMRAP 21:
15/12 Calorie Row
9 Toes to Bar
6 Burpee Box Jumps (24"/20")
* Waterfall Style
* Next Partner Goes When
Rower Opens Up
‍
* Score Total Calories On Rower

5 Rounds For Time:
20 Push-ups
30 Sit-ups
400 Meter Run
5-4-3-2-1 Rope Climbs (15')
‍
Time Cap: 30 Minutes

Push Jerk
On the 3:00 x 3 Sets:
3 Push Jerks* Start First Working Set at 80% &
Build To Heavy
Double-up
‍
AMRAP 10:
60 Double Unders
10-20-30...
Wallballs (20/14)

Front Squat
On the 3:00 x 3 Sets:
3 Front Squats
* Start First Working Set at
80% & Build To Heavy
‍
"Microwave"
AMRAP 8:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

EMOM 30
:40 on / :20 off for max reps
1 | Calorie Row
2 | Burpee pull ups
3 | Medball squat cleans 20/14
4 | Calorie Bike
‍
Sunday Run Day
Run 2-3 Miles

"Cake Mix"
[TEAMS OF 2]
AMRAP 30:
Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike Erg * Switch After Completion of Run + Toes to Bar

Push Jerk
On the 3:00 x 3 Sets:
5 Push Jerks  
* Start First Working Set at 78% & Build To Heavy "Brass Monkey"
AMRAP 10:
9 Push Jerks (115/85)
30 Double Unders
9 Pull-ups
30 Double Unders

"The Chief" [BENCHMARK]
5 Rounds x AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 Minute REPEAT FROM 4/24/19

Front Squat
On the 3:00 x 3 Sets:
5 Front Squats
* Start First Working Set at 78% & Build To Heavy "Flash Flood"
2 Rounds:
400 Meter Run
21 Thrusters (95/65)Time Cap: 10 Minutes REPEAT FROM 8/29/18

"Problematic"
For Total Reps:
3:00 on / 3:00 off
1. Calorie Row
2. Burpee Box Jumps (24"/20")
3. Shuttle Runs
4. Rope Climbs (15')
5. Calorie Bike Erg

“Double the Fun”
For Time
40-30-20-10
Burpee box step ups
Ring rows
Alternating lunges
Single DB devils press
Time cap: 40 minutes
Sunday Run Day
Run 2-3 Miles

Overhead Squat
On the 2:00 x 5 Sets:
1 Overhead Squats
* Same Weight Across
"The Dark Side"
AMRAP 10:
Buy-In: 1,000/900 Meter Row
Directly Into...
10-20-30....
Dumbbell Snatches (50/35)
Overhead Squats (75/55)

[TEAMS OF 2]
AMRAP 3:20 Double Unders, 10 Sit-ups (Each)
Max Calorie Bike Erg
AMRAP 4:40 Double Unders, 20 Sit-ups (Each)
Max Calorie Bike Erg
AMRAP 5:60 Double Unders, 30 Sit-ups (Each)
Max Calorie Bike Erg
AMRAP 6:80 Double Unders, 40 Sit-ups (Each)
Max Calorie Bike Erg
AMRAP 7:100 Double Unders, 50 Sit-ups (Each)
Max Calorie Bike Erg
‍
* 1 Athlete Works On Bike At A Time

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile RunPartition Gymnastics As Needed
‍
Time Cap: 60 Minutes

Power Clean
On the 2:00 x 5 Sets:
1 Power Clean
* Same Weight Across
"Roundtable"
‍
AMRAP 10:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
6-9-12...Toes to Bar
Barbell: (135/95)
‍
* Add 3 Toes to Bar Every Round

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")Rest 5 Minutes
‍
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")Rest 5 Minutes
‍
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")
‍
REPEAT FROM 7.21.21

Bench Press
On the 2:00 x 5 Sets:
1 Bench Press
* Same Weight Across
"2k Row" [BENCHMARK]
For Time:
2,000 Meter Row
‍
Time Cap: 10 Minutes
‍
REPEAT FROM 11/16/22

Part 1: EMOM 40
*Each for max reps
Min 1 | Calorie row
Min 2 | Box step ups
Min 3 | Push ups
Min 4 | 25' KB Farmers carry53/35
Min 5 | Burpees
*Every 25' = 1 rep on farmer’s carry

Part 2: Run
2-3 Miles

[TEAMS OF 2]
10 Rounds For Time:
30 Double Unders
15 Pull-ups
30 Air Squats
100 Meter Sprint
*Switch After Full Rounds (5Each)
‍
Time Cap: 35 Minutes

[HERO WORKOUT]

Power Clean
On the 2:00 x 5 Sets:
2 Power Cleans
*Same Weight Across
"Open Workout 13.4"
‍
AMRAP 7:
3-6-9 ...
Clean & Jerks 135/95
Toes to Bar
... Add 3 Reps Every Round

AMRAP 20:
30/24 Calorie Row
20 Box Jump Overs (24"/20")
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)
Dumbbell: (50/35)

Bench Press
On the 2:00 x 5 Sets:
2 Bench Press
*Same Weight Across"Down For The Count"

For Time:
21-15-9 Thrusters (95/65)
4-3-2 Rope Climbs (15')
‍
Time Cap: 8 Minutes

AMRAP 10:
1,600 Meter Run
Max Calorie Bike Erg
...Rest 4:00
‍
AMRAP 8:
1,200 Meter Run
Max Calorie Bike Erg
...Rest 3:00
‍
AMRAP 6:
800 Meter Run
Max Calorie Bike Erg
...Rest 2:00
‍
AMRAP 4:
400 Meter Run
Max Calorie Bike Erg
...Rest 1:00
‍
AMRAP 2:
200 Meter Run
Max Calorie Bike Erg
‍
REPEAT FROM 10/24/22

Overhead Squat
On the 2:00 x 5 Sets:
2 Overhead Squats
*Same Weight Across
"Overachiever"
‍
For Time:
30 Deadlifts 115/85
20 Overhead Squats 115/85
10 Power Snatches 115/85
*15 Lateral barbell burpees betweeneach movement

Run
2-3 Miles