Every minute on the minute for 6 minutes: Deadlift x 2 reps.

Then:

5 Rounds for time:

10 Chest to Bar Pull-ups

20 Push-ups 

7 Deadlifts 275/185

For Time:

Row 1000 meters

50 Push Press 75/55

30 Box Jumps 30/24

Run 800 meters

50 Push Press 75/55

30 Box Jumps 30/24

4 Rounds For Time:

Run 400 meters

7 Squat Cleans 205/135

10 Burpees over Barbell 

10 Strict Pull-ups

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

Run 1 Mile 

50 Power Clean and Jerks 95/65

100 Sit-ups

50 Squat Clean Thrusters 95/65

100 Sit-ups

3 Rounds for time of:

12 Muscle-ups
75 Squats

*muscle up modifications: bar muscle up, 15 Chest to Bar pull-ups per round, 20-25 kipping pull-ups or ring rows.

On the minute every minute for 7 minutes: Power Snatch x 2 reps.

Then:

For Time:

Row 750 meters

Then 5 Rounds of:

5 Power Snatches 125/85

10 Toes to Bar

30 Double unders

As Many Reps As Possible in 25 Minutes:

3 Burpee Box Jumps 24/20

3 Strict Handstand Push-ups

Run 200 Meters

6 Burpee Box Jumps 24/20

6 Strict Handstand Push-ups

Run 200 Meters

9 Burpee Box Jumps 24/20

9 Strict Handstand Push-ups

…….Continuing this until time expires…..

5 Rounds For Time

6 Power Clean and Jerk 135/95

1 Minute Plank Hold

16 1 Arm Overhead Lunges (choose load)

25 Sit-ups

Reminder: Holiday Hours: Open Gym 8-10am Only!

"Nutts"

For time:
10 Handstand push-ups
250/170 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14
200 Double-unders
Run 400 meters with a 45/35lb plate

Class WOD:

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

150 Sit-ups

50 Hang Power Snatches 95/65

Beach WOD:

AMRAP in 18 minutes of:

200 Meter Soft Sand Run

20 Sit-ups

20 Air Squats

10 Burpees

15 Push-ups

100 Meter Swin

5 Rounds For Time:

20 Wall Ball Shots 20/14

Run 200 meters

12 Strict Pull-ups

10 Burpees

3 Rounds for time:

Run 400 meters

21 Toes to Bar

21 Push Press 95/65

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

Squat Cleans 115/80

Burpees Box Jumps 24/20

"Nate"

Complete as many rounds in 20 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53

Back Squat 4-4-4-4-4

Then:

AMRAP in 13 minutes of:

100 Meter 1 Arm Kettlebell Farmers Walk (choose load)

10 Thursters 95/65

30 Double-unders

Reminder: There will be NO open gym tomorrow due to the pull-up clinic. Please join us for our regularly scheduled 9am group class.

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

70 Pull-ups

70 Box Jump Overs

Run 400 meters (as a team)

50 Power Cleans 115/75

150 Sit-ups

50 Burpees 

Run 200 meters (as a team)

4 Rounds For Time:

Run 400 meters

12 Deadlifts 205/135

30 Air Squats

15 Weighted Push-ups 25/10

2 Rounds For Time:

50 Russian KB Swings 53/35

25 Toes to Bar

25 Push Jerks 135/95

3 Rounds For Time:

Run 800 meters

16 Burpees

20 Front Rack Lunges 95/65 

21-15-9 Reps for time of:

Power Clean 135/95

Handstand Push-ups

Chest to Bar Pull-ups