“Sandpaper”

Build to Heavy 3 Rep Thruster then….

AMRAP 15:
2 Power Cleans (65/95)
2 Thrusters
30 Double Unders/ 45 Single Unders
4 Power Cleans
4 Thrusters
30 Double Unders/ 45 Single Unders
6 Power Cleans
6 Thrusters
30 Double Unders/ 45 Single Unders
…

Continue to Add (2) Reps Per Round

“Sandpaper”

Build to Heavy 3 Rep Thruster then….

AMRAP 15:
2 Power Cleans (65/95)
2 Thrusters
30 Double Unders/ 45 Single Unders
4 Power Cleans
4 Thrusters
30 Double Unders/ 45 Single Unders
6 Power Cleans
6 Thrusters
30 Double Unders/ 45 Single Unders
…

Continue to Add (2) Reps Per Round

“Sandpaper”

Build to Heavy 3 Rep Thruster then….

AMRAP 15:
2 Power Cleans (65/95)
2 Thrusters
30 Double Unders/ 45 Single Unders
4 Power Cleans
4 Thrusters
30 Double Unders/ 45 Single Unders
6 Power Cleans
6 Thrusters
30 Double Unders/ 45 Single Unders
…

Continue to Add (2) Reps Per Round

“Space Ship”
5 Rounds For Time:

100 Meter Farmers Carry (35/53)

200 Meter Run

30 KBS

“Space Ship”
5 Rounds For Time:

100 Meter Farmers Carry (35/53)

200 Meter Run

30 KBS

“Space Ship”
5 Rounds For Time:

100 Meter Farmers Carry

200 Meter Run

30 KBS

“Mashed Potatoes”
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

*Strict Cindy
5 Strict Pull-ups
10 Push-ups

15 Air Squats

“Mashed Potatoes”
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

*Strict Cindy
5 Strict Pull-ups
10 Push-ups

15 Air Squats

“Mashed Potatoes”
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

*Strict Cindy
5 Strict Pull-ups
10 Push-ups

15 Air Squats

“Ham and Cheese”
For Time:
Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:
Dumbbell Thrusters
Burpees

Cash-Out: 1 Mile Run

“Ham and Cheese”
For Time:
Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:
Thrusters (45/65)
Burpees

Cash-Out: 1 Mile Run

“Ham and Cheese”
For Time:
Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:
Thrusters (65/95)
Burpees

Cash-Out: 1 Mile Run

“Rancy”
5 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses

“Rancy”
5 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches (35/50)
20 Single Arm Dumbbell Overhead Squats (35/50)

*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses

“Rancy”
5 Rounds For Time:
400 Meter Run
10 Power Snatches (65/95)
10 Overhead Squats (65/95)