“Full Circle”
For Time:
1500/1200 Meter Row or 1200/1000 Meter Run
150 Single Unders
50/35 Calorie Row or Bike
150 Single Unders
1500/1200 Meter Row or 1200/1000 Meter Run

“Full Circle”
For Time:
1500/1200 Meter Row or 1200/1000 Meter Run
100 Double Unders
50/35 Calorie Row or Airdyne
100 Double Unders
1500/1200 Meter Row or 1200/1000 Meter Run

“Full Circle”
For Time:
1500/1200 Meter Row or 1200/1000 Meter Run
150 Single Unders
50/35 Calorie Row or Bike
150 Single Unders
1500/1200 Meter Row or 1200/1000 Meter Run

“Vertigo“
AMRAP 18:
10 Russian Kettlebell Swings
10 AbMat Sit-ups
10 Cal Row
20 Russian Kettlebell Swings
20 AbMat Sit-ups
20 Cal Row
30 Russian Kettlebell Swings
30 AbMat Sit-ups
30 Cal Row
…
Continue to Add (10) Reps Until Time

“Vertigo“
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 Cal Row
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 Cal Row
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 Cal Row
…
Continue to Add (10) Reps Until Time

“Vertigo“
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 Cal Row
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 Cal Row
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 Cal Row
…
Continue to Add (10) Reps Until Time

Start off with Push Jerks Build to Heavy 3 (Barbell)

“Spice Girl”
10-20-30-40-50:
Single Arm Dumbbell Hang Clean & Jerks*

*After each set: 50 Air Squat Hops Over Dumbbell

Start off with Push Jerks Build to Heavy 3 (Barbell)

“Spice Girl”
10-20-30-40-50:
Single Arm Dumbbell Hang Clean & Jerks (50/35)*

*After each set: 50 Air Squat Hops Over Dumbbell

Start off with Push Jerks Build to Heavy 3 (Barbell)

“Spice Girl”
10-20-30-40-50:
Single Arm Dumbbell Hang Clean & Jerks (50/35)*

*After each set: 50 Air Squat Hops Over Dumbbell

“Garage Fight”
3 Rounds of 1:00 at each:
Thrusters
Cleans
Hops Over Barbell
Front Rack Reverse Lunges
Burpees
Rest

Score is total reps

“Garage Fight”
3 Rounds of 1:00 at each:
Thrusters (45/35)
Cleans (45/35)
Hops Over Barbell
Front Rack Reverse Lunges (45/35)
Burpees
Rest

Score is total reps

“Garage Fight”
3 Rounds of 1:00 at each:
Thrusters (65/45)
Cleans (65/45)
Hops Over Barbell
Front Rack Reverse Lunges (65/45)
Burpees
Rest

Score is total reps

“Farm Land”
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Barbell Rows
21 Glute Bridges

“Farm Land”
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Barbell Rows (45/35)
21 Glute Bridges

“Farm Land”
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Barbell Rows (65/45)
21 Glute Bridges

CINDY XXX

10 Pull-ups – 20 Push-Ups – 30 Squats

15 Pull-ups – 30 Push – Ups – 45 Squats

20 Pull-ups – 40 Push-Ups – 60 Squats

25 Pull-ups – 50 Push-Ups – 75 Squats

30 Pull-ups – 60 Push-Ups – 90 Squats

Cash out: Spend 10 Minutes on Plank Hold (How much of the 10 Minutes can you spend in plank)?

CINDY XXX

10 Pull-ups – 20 Push-Ups – 30 Squats

15 Pull-ups – 30 Push – Ups – 45 Squats

20 Pull-ups – 40 Push-Ups – 60 Squats

25 Pull-ups – 50 Push-Ups – 75 Squats

30 Pull-ups – 60 Push-Ups – 90 Squats

Cash out: Spend 10 Minutes on Plank Hold (How much of the 10 Minutes can you spend in plank)?

CINDY XXX

10 Pull-ups – 20 Push-Ups – 30 Squats

15 Pull-ups – 30 Push – Ups – 45 Squats

20 Pull-ups – 40 Push-Ups – 60 Squats

25 Pull-ups – 50 Push-Ups – 75 Squats

30 Pull-ups – 60 Push-Ups – 90 Squats

Cash out: Spend 10 Minutes on Plank Hold (How much of the 10 Minutes can you spend in plank)?