3 rounds for time of:

Run 800 meters

Plank Hold 1 min

50 Sit-ups

50 Double Unders

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

Burpee

Goblet Squat

Weighted Push-up 35/15 

*choose your own weight on the Goblet squats.

Complete as many rounds as possible in 15 mins of:

Run 200 meters

5 Power Snatches 135/95

10 Toes-to-bars

*scale appropriately.  The goal is to get better at Barbell Cycling.  Choose a load you can handle for 5 touch and go reps. 

“Warm up”

Thruster 2-2-2-2-2-2-2 (perform these on the minute and work to a heavy set)

Then:

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35 

30 Pull-ups

In teams of 2, with 1 partner working at a time, alternate movements to complete:

10 Rounds for time of:

21 Air Squats

12 Weighted Step-ups 24/20

9 Hang Power Cleans 135/95

“Warm up”

Every minute on the minute for 7 minutes: Clean and Jerk 1-2 reps.

Then:

21-15-9 reps, for time of:

Power Clean & Jerk 115/80 lbs

Toes-to-bar

Lateral Burpee Over Bar

“Nancy”

5 rounds for time of:

Run 400 meters

15 Overhead Squats 95/65 

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

Push-up

Box Jump 24/20

Pull-up

Lunge

Row Calorie

Rest 1 minute 

You can start at any station! No particular order is required. Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

For time:

Run 1000 meters

50 Wall Balls 20/14 

30 Kettlebell Swings 53/35 

Run 800 meters

35 Wall Balls 

20 Kettlebell Swings 

Run 400 meters

20 Wall Balls 

10 Kettlebell Swings

Deadlift 3-3-3-3-3 (perform a set of 3 every 90 seconds. Work up to a heavyish set…nothing near a 3 rep max)

Then:

Complete as many rounds as possible in 12 mins of:

9 Deadlifts 205/135 

3 Bar Muscle-ups

30 Sit-ups

*modifications for the Bar muscle up will be: 6 Chest to bar pull-ups, 9 kipping pull-ups or 6 strict pull-ups. 

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

Camana Bay Hill Run (1200)

60 Squat Cleans 95/65 

60 Toes-to-bars

60 Shoulder-to-Overheads 95/65

60 Burpees

40 Squat Cleans 95/65 

40 Toes-to-bars

40 Shoulder-to-Overheads 95/65 

40 Burpees

Tabata Row Calorie

Tabata Push-up

Tabata Sit-up

Tabata Double Under

Tabata Dumbbell Snatch (choose load)

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.

*You can start at any station

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

Thruster 75/55 

Box Jump Over 24/20 

Pull-up

On the minute every minute for 7 minutes:  Power x 2 reps (touch and go)

Then:

For time:

Run 800 meters

15 Power Cleans 135/95

Run 400 meters

20 Power Cleans 115/80

Run 200 meters

25 Power Cleans 95/65

For time:

150 Double unders 

60 Sit-ups

50 Kettlebell Swings 53/35

40 Toes to Bar

30 Strict Handstand Push Ups

Pause Back Squats 2-2-2-2-2 (perform a set every 90 seconds. 3 second pause in the bottom of the squat)

Then:

For time:

Run 800 meters

-- then --

5 rounds of:

10 Overhead Squats 95/65

10 Burpee Pull-ups

In teams of 2, with 1 partner working at time, alternate between movements to complete:

10 Rounds total of:

10 Deadlifts 205/135

15 Wall Ball Shots 20/14

10 Burpees 

Complete as many rounds as possible in 15 mins of:

14 Weighted Box Step-ups 53/35 

8 Weighted Push-ups 45/25 

100 meter Overhead Walk 45/25 

For time:

9 Burpee Box Jumps 24/20

15 Toes-to-bars

50 Double Unders

12 Burpee Box Jumps 24/20

18 Toes-to-bars

60 Double Unders

15 Burpee Box Jumps 24/20

21 Toes-to-bars

70 Double Unders

Every minute for 7 minutes: Power Clean + 2 Front Squats.  (Start light/moderate end heavyish)

Then:

3 rounds for time of:

Run 400 meters

7 Squat Cleans 165/115 

14 Strict Handstand Push-ups