Front Squat 5-5-5-5 

Then: 

“Fran”

21-15-9 reps for time:

Thrusters 95/65

Pull-ups

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

Run 1 mile (together)

50 Pull-ups

60 Burpees

40 Pull-ups

100 Wall Ball Shots

30 Pull-ups

150 Sit-ups

100 Air Squats

“Warm up”

Snatch Practice for 8 minutes.

Then:

21-15-9 reps for time of:

Box Jumps 24/20

Power Snatches 115/80

Toes to Bar

“Warm up”

Every 90 seconds For 5 sets complete 5 Back Squats with a 2 seconds pause at the bottom.

Then:

For time:

Row 1000 meters

40 Push-ups

20 Hang Power Cleans 135/95

100 Double-unders

40 Push-ups

20 Hang Power Cleans

AMRAP in 20 minutes of:

Run 400 meters 

7 Ring Muscle-ups

*Modifications: 7 Bar Muscle-ups, 9 Chest to Bar Pull-ups, 12 Kipping Pull-ups or 8 strict Pull-ups.

10-9-8-7-6-5-4-3-2-1 reps for time of:

Thrusters 95/65

Burpees

Handstand Push-ups

For Time:

3 Rounds of:

Run 400 meters

20 Toes to Bar

Rest 3 minutes

Then:

Run 200 meters

5 Squat Clean 155/105

Run 200 meters

5 Squat Cleans 185/125

Run 200 meters 

5 Squat Cleans 205/135

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

Row 2000 meters

200 Double unders 

100 Dumbbell Snatches (choose load)

200 Air Squats

70 Pull-ups

50 Power Clean 115/75

100 Double unders 

4 Rounds for time:

Run 400 meters

15 Push Jerks 125/85

15 Toes to Bar

10 Burpee Box Jumps 24/20

5 Rounds for Time:

20 Kettlebell Swings (53/35)

30 Sit-Ups

8 Squat Cleans 135/95

For Time:

Row 1000 meters

30 Wall Ball Shots 20/14

25 Pull-ups

30 Wall Ball Shots

25 Pull-ups

Run 800 meters

20 Handstand Push-ups

12 Chest to Bar Pull-ups

20 Handstand Push-ups

12 Chest to Bar Pull-ups

“Open Workout 13.1”

As many reps as possible in 17 mins of:

40 Burpees

30 Snatches, 75/45 lbs

30 Burpees

30 Snatches, 135/75 lbs

20 Burpees

30 Snatches, 165/100 lbs

10 Burpees

Max reps in time remaining, Snatch, 210/120 lbs

Front Squat 3-3-3-3-3

Then: 

AMPRAP in 12 minutes of: 

Run 200 meters

5 Front Squats 185/130

13 Toes to Bar

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

Run 1 mile

125 Wall Ball Shots 20/14

60 Hang Power Cleans 115/75

100 Box Jumps or Step-ups 24/20

60 Shoulder to Overhead 115/75

Every minute on the minute for 7 minutes:  Power Snatch x 2 reps. 

Then:

5 Rounds for Time:

10 Power Snatch 115/80

10 Burpees

15 Pull-ups

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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".

For time:

Camana Bay Hill Run (1200 meters)

20 Deadlift 275/185

Run 800 meters

15 Squat Cleans 205/135

Run 400 meters

10 Clean and Jerks 135/95

4 Rounds for Time:

20 Pull-ups

12 Strict Handstand Push-ups

50 Double-unders

AMRAP in 20 minutes of:

5 Thrusters 95/65

7 Hang Power Cleans 95/65

9 KB Sumo Deadlift High Pulls 53/35

Reminder:  “Summer Nutrition Challenge” Workout Retest at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”Summer Nutrition Challenge WOD”

For Time:

40 Wall Ball Shots 20/14

20 Burpees

25 Pull-ups

30 Wall Ball Shots

15 Burpees

20 Pull-ups

20 Wall Ball Shots

10 Burpees

15 Pull-ups