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.
Plate
1-min. Plate OH Hold (10/5 kg.) 12 Plate Overhead Walking Lunges 15 Plate Ground-to-overheads 18 Plate Lateral Jump-overs 5 Rounds
Bike Clusters Run Cleans
0-5 min. 48/36-cal. Bike 5-10 min. 30 Clusters (60/40 kg.) 10-15 min. Run 800 m 15 min.+ 25 Squat Cleans
Deadlifts Over-unders
1-2-3-4-5… Deadlifts (125/85 kg.) Over-unders AFAP 10 min.
3 min. in Row Swing Ring Row
250-m Row With time remaining in 3 min., perform: 12 KB Swings (24/16 kg) 8 Inverted Ring Rows Rest 1 min. 4 Rounds