4 Rounds x AMRAP 3:

12 Alt. DB Snatches, 70/50

12 T2B

12 Box Jumps 30/24″

*Rest 1 Minute Between Rounds

*Pick up where you left off

Score is rounds and reps

RX 50/35

5 Round For Time:

15 Deadlifts

200m Row

9 Hang Power Cleans

200m Run

60 DU

Barbell 135/95

If you are not running replace with 12/9 Calorie Echo Bike

1,000m Run

100m Farmers carry 50/35

800m Run

40 Weighted Lunges

600m Run

30 Wallballs 20/14

1000m Row

20 Wallballs

400m Run

10 Burpee Pull-ups

1000m Ski Erg

[TEAMS OF 2]
AMRAP 30:
30 Clean & Jeks 135/95
40 Burpee Box Jump Overs
50 Strict Pull-ups

P1: 15/10 Echo Bike Calories
P2: Chipper Reps

* Switch upon completion of bike calories
* Pick up where your partner left off

3 Rounds x AMRAP 1:
5 Devil Clusters, 35 / 25 lbs
ADV RX Max Bar MU, RX Max C2B

3 Rounds x AMRAP 1:

5 DB Front Squats 35/25 lbs

Max Calorie Echo Bike

• Rest 3 Minutes Between Rounds

Score: Total Reps

5 Rounds x AMRAP 2:
ADV RX 3 Rope Climbs, RX 10 Pull-ups
Echo Bike in Remaining Time

5 Rounds x AMRAP 2:
60 DU
Row in Remaining Time

5 Rounds x AMRAP 2:
30 AbMat Sit-ups
Row in Remaining Time

5 Rounds x AMRAP 2:
100m Farmer’s Carry, 35 / 25 lbs
Echo Bike in Remaining Time

Score: Total Calories

AEROBIC ENDURANCE & MUSCULAR ENDURANCE

5 Rounds x AMRAP 4:
600m Run
Max Power Cleans 155/105

Score: Total Power Clean Reps

RX 135/95

AEROBIC POWER [LACTATE THRESHOLD]

For Time:
120/100 Calorie Row

Every 2 Minutes [Starting at 2:00]:
10 Lateral Burpees Over Rower

AEROBIC POWER [VO2 MAX]