For time:

Row 800 meters

30 Thrusters 75/55

30 Pull-ups

Run 800 meters

30 Thrusters 75/55

30 Pull-ups

4 rounds for time of:

Run 400 meters 

21 Kettlebell Deadlifts 70/53 

25 Walking Lunges

Complete as many rounds as possible in 14 mins of:

6 Hang Squat Snatches 95/65

10 Push-ups

10 Toes-to-bars

On the minute every minute for 7 minutes:

Squat Clean x 1-2 reps

Then:

21-15-9 reps for time of:

Squat Cleans 95/65

Lateral Burpee Over Bar

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

For time:

Run 800 meters

Then:

4 Rounds of:

16 Pull-ups

24 Wall Ball Shot 20/14

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

30 Burpee Pull-ups 

100 Wall Ball Shots 20/14

50 Pull-ups 

100 Sit-ups

 50 Burpees

100 Box Jumps 24/20

5 rounds for time of:

8 Power Cleans 115/80 

12 Goblet Squats 53/35 

8 Weighted Step-ups 53/35 (24/20)

Kb Farmer Carry 53/35 lbs 100 meters

5 Rounds for time:

10 Push Press 115/80

30 Sit-up 

40 Double-unders

4 rounds, 1 min per station, for max reps of:

Row

Bar Muscle-up

Air Squat

Deadlift, 225/155 lbs

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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