Every 4 mins for 24 mins do:

Row 500/400 meters in 2 minutes or under

7 Bench Press 185/115

*scale bench press weight and rowing time/distance accordingly.

Back Squat 3-3-3-3-3 (work to a heavy set, but not to failure)

Then:

AMRAP in 12 minutes of:

Run 200 meters

5 Burpee Box Jumps 24/20

10 Chest to Bar Pull-ups

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

Row 2000 meters

50 Burpee pull-ups

150 Sit-ups

200 Double unders

40 Hang Squat Cleans 135/95

21-15-9 reps, for time of:

Deadlift 185/125 

Box Jump 24/20 

Toes-to-bar

Take 8 minutes and build to a heavy Thruster.

Then:

For time:

Run 400 meters

21 Thrusters 115/80

Run 400 meters

15 Thrusters 115/80

Run 400 meters

9 Thrusters 115/80

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

Burpee

Sit-up

Power Snatch 95/65 

“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

Every minute on the minute for 7 minutes: Push Press x 2 reps.

Then:

7 rounds for time of:

3 Clean & Jerks 185/125

12 Box Jumps 24/20 

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

100 Wall Ball Shots 20/14

30 Power Snatches 95/65

100 Sit-ups

30 Power Cleans 95/65

50 Strict Burpees

100 Weighted Step ups 35/26

Deadlift 3-3-3-3-3 (build to a heavyish set)

Then:

Complete as many rounds as possible in 10 mins of:

5 Deadlifts 225/155

30 Double Unders

5 Bar Muscle-ups

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

Row Calorie

Burpee

Hang Power Clean 115/80 

Reverse Lunge

Rest 1 min

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

5 rounds for time of:

18 Dumbbell Snatches

30 Sit-ups

10 Strict Handstand Push-ups

*choose a moderate weight for the dumbbell snatches.

For time:

400 Meter Weighted Run 45/25

50 Toes-to-bars

50 Front Squats 135/95

50 Pull-ups

400 Meter Weighted Run 45/25

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

4 Rounds for time:

Run 400 meters

12 Hang Clean and Jerks 95/65

10 Burpee Box Jumps 24/20

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

Row 100 Calories

60 Burpees

150 Air Squats

80 Push Presses 95/65

120 Sit-ups

60 Pull-ups

3 rounds for time of:

16 Power Cleans 135/95   

16 Weighted Step-ups 24/20 -53/35-

200 meter 1 Arm Kettlebell Farmers Carry 53/35 

5 rounds, each round for time, of:

20 Wall Balls 20/14 

20 Push-ups

12 Toes-to-bars

Rest 2 mins between each round.

20 rounds for time of:

4 Box Jumps 24/20

3 Burpees

2 Deadlifts 255/175 

*scale the deadlifts appropriately 

For time:

Row 500 meters 

-- then --

2 rounds of:

30 Pull-ups

40 Goblet Squats 53/35 

50 Sit-ups

Run 800 meters 

On the minute every minute for 8 minutes: Clean and Jerk x 1-2 reps.

Then:

In Front of a Clock set for 12 minutes:

1 minute of Power Cleans 115/80

1 minute of Push Jerks 115/80 

2 minutes of Power Cleans 115/80

2 minutes of Push Jerks 115/80 

3 minutes of Power Cleans 115/80

3 minutes of Push Jerks 115/80