Spend 15 Minutes working on Front Squats with Barbell. Build to a heavy 3 reps

“Clorox”
3 Rounds:
40/30 Calorie Row
30 Goblet Reverse Lunges

Spend 15 Minutes working on Front Squats with Barbell. Build to a heavy 3 reps

“Clorox”
3 Rounds:
40/30 Calorie Row
30 Goblet Reverse Lunges (53/35)

Spend 15 Minutes working on Front Squats with Barbell. Build to a heavy 3 reps

“Clorox”
3 Rounds:
40/30 Calorie Bike Erg
30 Goblet Reverse Lunges (53/35)

“Overkill”
21-15-9:
Double Dumbbell Power Cleans

Box Jumps

Double Dumbbell Front Squat

Toes to Bar

“Overkill”
21-15-9:
Double Dumbbell Power Cleans (35’s/25’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (35’s/25’s)

“Overkill”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)

“PowerPoint”
Teams of 3
For Time (30 Minute Cap):
80 SA DB  Power Snatches
75/50 Calorie Row
50 SA DB Power Snatches
50/35 Calorie Row
35 SA DB  Power Snatches
25/20 Calorie Row
15 Rope Climbs
20 SA DB Power Snatches
25/20 Calorie Row
50  SA DB Power Snatches
50/35 Calorie Row
80 SA DB Power Snatches

“PowerPoint”
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)

“PowerPoint”
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)

“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie
15 Burpee Box Jumps
Max 10 Meter Shuttle Runs In Time Remaining

“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Bike Erg
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Overhead Squat
Build to a Heavy Set of 3

“FaceTime”
AMRAP 10:
15 Overhead Squats or 30 OH Walking Lunges w/Plate
12 Sumo Deadlift High Pulls (KB is a scale to Barbell)
6 Strict Pull-ups or 12 Ring Rows

Overhead Squat
Build to a Heavy Set of 3

“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
6 Strict Pull-ups

Overhead Squat
Build to a Heavy Set of 3

“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
6 Strict Pull-ups

TEAM OF 2 (Only 1 Person Works at a Time)

50 Wallballs

100 Meter Run with Med Ball

50 Med Ball Cleans

100 Meter Run with Med Ball

50 KBS

100 Meter KB Run

50 Goblet Squats

100 Meter KB Run

50 Ball Over Shoulder

100 Meter Med Ball Run

50 Wallballs

100 Meter Med Ball Run

TEAM OF 2 (Only 1 Person Works at a Time)

50 Wallballs

100 Meter Run with Med Ball

50 Med Ball Cleans

100 Meter Run with Med Ball

50 KBS

100 Meter KB Run

50 Goblet Squats

100 Meter KB Run

50 Ball Over Shoulder

100 Meter Med Ball Run

50 Wallballs

100 Meter Med Ball Run

TEAM OF 2 (Only 1 Person Works at a Time)

50 Wallballs

100 Meter Run with Med Ball

50 Med Ball Cleans

100 Meter Run with Med Ball

50 KBS

100 Meter KB Run

50 Goblet Squats

100 Meter KB Run

50 Ball Over Shoulder

100 Meter Med Ball Run

50 Wallballs

100 Meter Med Ball Run

TEAM OF 2 (Only 1 Person Works at a Time)

50 Wallballs

100 Meter Run with Med Ball

50 Med Ball Cleans

100 Meter Run with Med Ball

50 KBS

100 Meter KB Run

50 Goblet Squats

100 Meter KB Run

50 Ball Over Shoulder

100 Meter Med Ball Run

50 Wallballs

100 Meter Med Ball Run