For Time:

Run 1 mile

40 Handstand Push-ups

45 Front Squats 135/95

50 Burpees

*Partition the Handstand push-ups, squats, and burpees as needed. Start with a mile run.

10 Rounds for time of:

5 Pull-ups
5 Push-ups

Rest 2 minutes:

5 Rounds for time of:

15 Sit-ups
10 KB Swings 70/53

Rest 2 minutes:

2 Rounds for time of:

25 Wall-ball shots, 20/14 lb. ball
25 Box jumps, 24/20 inch

On the minute every minute for 8 minutes: Power Snatch x 1-2 reps

Then:

4 Rounds for time of:

20 Power snatches 95/65
50 Double-unders

Reminder: NO Open Gym tomorrow due to our gymnastics clinic. See you at 9am for our regularly scheduled class.

In teams of two, with one partner working at time, alternate between movements to complete

10 Rounds total of:

10 Push Press (115/75)

20 Air Squats

8 Hang Power Cleans (115/75)

Tabata Row

Rest 1 minute

Tabata Toes to Bar

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata KB Swings 53/35

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

5 Rounds For Time

10 Squat Clean 115/80

10 Strict Handstand Push-ups

30 Double Unders

Run 200 meters

4 Rounds for Time: 

Run 400 meters 

5 Burpee Ring Muscle-ups

20 Weighted Lunges (choose load)

5 Rounds for time:

20 Step ups 24/20

5 Squat Snatches 115/80

6 Clean and Jerks 115/80

For Time:

25 Push-ups

20 Knees to Elbow

20 Hang Power Cleans 95/65

25 Push-ups

40 Weighted Sit-ups

20 Hang Power Cleans

25 Push-ups

20 Toes to Bar

20 Hang Power Cleans

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

50 Burpees

30 Clean and Jerk 115/75

50 Pull-ups

30 Burpees

20 Clean and Jerk 115/75

30 Pull-ups

20 Burpees

10 Clean and Jerk 115/75

20 Pull-ups

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

3 Rounds: 1 minute at each station

• Row (calories)

• Strict Pull-ups

• Step-ups

• Push-ups

• Toes to Bar

• Rest

Score is total reps.

3 Rounds for Time:

Run 800 meters

15 Squat Clean 135/95

15 Shoulder to Overhead 135/95

21-18-15-12-9-6-3 reps for time of:

KB Swings 53/35

Burpees

Sit-ups

On the minute every minute for 8 minutes: Power Clean 1-2 reps.

Then:

5 Rounds for time:

4 Power Cleans 205/135

15 Push-ups

15 Pull-ups

In teams of two, with one partner working at a time, complete for time:

Row or Run 1 mile (1600 meters)

50 Burpee Box Jumps 24/20

100 Lunges

50 Strict Pull-ups

50 Power Cleans 115/80

Run 400 meters (together)

For Time:

20 Thrusters 95/65

50 Sit-ups

40 Step-ups 24/20

1 Minute Plank Hold

40 Wall Ball 20/14

20 Clean and Jerk 95/65

20 Burpees

40 Air Squats

20 Strict Handstand Push-ups

100 Double-unders

"Helen"

Three rounds for time:

Run 400 meters

21 KB Swings 53/35

12 Pull-ups

21-15-9 reps for time of:

Squat Cleans 155/105

Lateral Burpees over the Bar

AMRAP in 15 Minutes of:

7 Toes to Bar

7 Weighted Push-ups 35/15

15 Box Jumps 20/20