EMOM Row HSPU DUs
Min. 1: 15/10-cal. Row Min. 2: 10 Handstand Push-ups Min. 3: 40 Double-unders 5 Rounds
Small Chipper
400-m Run 50 Russian KB Swings (32/24 kg) 40 Box Jumps (60/50 cm.) 30 KB Good Mornings 20 Box Jump-overs 10 DB Devil’s Presses (22.5/15 kg.) 400-m Run
The Chief
3 Power Cleans (60/40 kg.) 6 Push-ups 9 Squats AMRAP 3 min. Rest 1 min. 5 rounds
Partner Bear Complex
In partners: While P1 performs: 6 Bear Complex (35/25 kg.) (PC,FS,PP,BS,PP) P2 performs: AMRAP Burpees Then both Run 200 m Switch 5 rounds (each)
Wall Balls & Row
10-15-20-25-30 Wall Balls (9/5 kg.) Row 500 m
100 Barbell Wipers
Complete, in any order: 10 Rope Climbs 100 Barbell Wipers (40/25 kg.) 100 Box Jumps (60/50 cm.) 800-m MB Run
Front Squats Air Bike
2 min. Front Squats (50/35 kg.) 1 min. rest 2 min. Air Bike 1 min. rest 3 rounds
Farmers Carry Parallette Pass-throughs
400-m KB Farmers Carry (24/16 kg) 30 Parallette Pass-throughs 3 rounds * Every time you put the KBs down, perform 10 Russian KB Swings before going again
Triple D
20 DB Deadlifts 50 Double-unders 20 DB Thrusters 50 Double-unders 20 Burpees 50 Double-unders 20 DB Squat Cleans 50 Double-unders 20 DB Devil’s Presses AMRAP 24 min. DB: 22./15 kg.
Dips Overhead Squats
9-15-21 Ring Dips OH Squats (40/25 kg.)
Outcast
5 Power Cleans (80/60 kg.) 8 Chest-to-bar Pull-ups 30 Double-unders AMRAP 16 min.
Back Squats and Burpees
Min 1.: 12 Back Squats (40/25 kg.) Min. 2: 10 Bar-facing Burpees 5 Rounds
Run Sit-ups
200-m Run 25 Sit-ups Rest 2 min. 3 rounds 400-m Run 25 Box Jumps (60/50 cm.) Rest 4 min. 2 rounds 800-m Run 25 Sit-ups 25 Box Jumps
Nate
2 Muscle-ups 4 HSPUs 8 KB Swings (32/24 kg) AMRAP 20 min.
DB
15-12-9-6-3 DB Front-rack Walking Lunges (22.5/15 kg.) Parallette Heel Taps DB Front Squats
30’s
30 Double-unders 30 Single-arm DB Thrusters (22.5/15 kg.) 30 Shuttle Sprints 30 Candlesticks 30-cal. Row 30 Pistols
AMRAP Amanda
9-7-5 Squat Snatches (60/40 kg.) Muscle-ups AMRAP 14 min.