Shoulder Press 3-3-3-3-3-3-3 (perform a set of 3 every 90 seconds.  Take weight from floor)

Then:

5 rounds for time of:

Run 200 meters

12 Handstand Push-ups

12 Toes-to-bars

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

Thrusters 115/80

Burpee Box Jumps 24/20

Strict Pull-ups

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

70 Burpees

70 Toes to bar

100 Air Squats

200 Double unders

100 Dumbbell Snatches

70 Weight Box Step overs 24/20

4 Rounds for time:

Run 400 meters

25 Push-ups 

25 Sit-ups 

5 Rounds for time:

9 Power Cleans 135/95

15 Box Jumps 24/20

15 Pull-ups 

For time:

Camana Bay Hill Run

70 Wall Ball Shots 20/14

60 Sit-ups

50 Kettlebell Swings 53/35

40 Thrusters 45/35

30 Handstand Push-ups 

For time:

3 Rounds of:

Run 400 meters

15 Burpee Pull-ups

Then: 

15 Ring Muscle -ups

* ring muscle up modifications: 15 Bar Muscle ups, 20 strict pull-ups, or 30 kipping pull-ups.

Front Squat 3-3-3-3-3

Then:

Complete as many rounds as possible in 10 mins of:

12 Deadlifts 95/65

9 Hang Squat Cleans 95/65

6 Push Jerks 95/65

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

Row 2000 meters

75 Power Snatches 75/55

75 Burpee Pull-ups 

50 Overhead Squats 75/55

75 Handstand push-ups 

Run 800 meters 

For time:

5 rounds of:

30 Air Squats

50 Double Unders

30 Sit-ups

-- then --

30 Push Jerks 165/115 

21-15-9 reps, for time of:

Deadlift 205/145

Pull-up

Lateral Burpee Over Bar

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

Wall Ball 20/14 

Hang Power Clean 95/65 

Weighted Box Step-up 24/20 

For time:

100 Double Unders

15 Power Snatches 95/65 

50 Push-ups

15 Power Snatches 95/65 

50 Push-ups

100 Double Unders

Front Squat 4-4-4-4 (work up near your most recent 4 rep max.  If you don’t know what it is, work up to a heavy set of 4)

Then:

AMRAP in 12 minutes of:

5 Front Squats 135/95

5 Bar Muscle-ups

Run 200 meters

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

50 Front Squats 95/65

50 Pull-ups 

Run 400 Meters

40 Front Squats 115/75

40 Pull-ups 

Run 400 Meters

30 Front Squats 135/95

30 Pull-ups 

Run 400 Meters

Complete as many rounds as possible in 15 mins of:

5 Toes-to-bars

10 Kettlebell Swings 53/35 

20 Double Unders

Back Squats 3-3-2-2-1-1 (Perform a set every 90 seconds)

Then:

AMRAP in 10 minutes of:

10 Burpee Chest to Bar Pull-ups

10 Back Squats 135/95

14 Step-ups

3 rounds for time of:

Run 400 meters

25 Alternating One Arm Dumbbell Snatches

25 Toes-to-bars

Max rounds in 3 minutes of:

3 Power Cleans 135/95
6 Handstand Push-ups
9 Goblet Squats 53/35

Rest 1 minute. Repeat for a total of 5 cycles.

Reminder: Holiday Hours: Open Gym 7:30am-10am ONLY!

For time:

20 Overhead Squats 95/65

20 Box Jump Overs 24/20

20 Power Cleans 95/65

20 Thrusters 95/65

20 Toes-to-bars

20 Thrusters 95/65

20 Power Cleans 95/65

20 Box Jump Overs 24/20

20 Overhead Squats 95/65