“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
20/15 Calories or 300 Meter Run

“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
20/15 Calories or 300 Meter Run

“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
20/15 Calories or 300 Meter Run

Teams of 2
AMRAP 30:
Run Around the Building (together) then one partner working at a time to complete a round.

20 Plate Hops

10 Plate Ground To Overhead (45/25)

Example: Both Partners Run, then come back and partner A does all the hops and all the G2O, then both partners Run and Partner B does all the hops and all the G2O. Continue for AMRAP in 30

Teams of 2
AMRAP 30:
Run Around the Building (together) then one partner working at a time to complete a round.

20 Plate Hops

10 Plate Ground To Overhead (45/25)

Example: Both Partners Run, then come back and partner A does all the hops and all the G2O, then both partners Run and Partner B does all the hops and all the G2O. Continue for AMRAP in 30

Teams of 2
AMRAP 30:
Run Around the Building (together) then one partner working at a time to complete a round.

20 Plate Hops

10 Plate Ground To Overhead (45/25)

Example: Both Partners Run, then come back and partner A does all the hops and all the G2O, then both partners Run and Partner B does all the hops and all the G2O. Continue for AMRAP in 30

Teams of 2
AMRAP 30:
Run Around the Building (together) then one partner working at a time to complete a round.

20 Plate Hops

10 Plate Ground To Overhead (45/25)

Example: Both Partners Run, then come back and partner A does all the hops and all the G2O, then both partners Run and Partner B does all the hops and all the G2O. Continue for AMRAP in 30

“Deadliest Catch”
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees

“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Calories (Ladies 7-14-21)

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Calories (Ladies 7-14-21)

Dumbbell: (35/25)

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories (Ladies 7-14-21)

Dumbbell: (50/35)

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (Lightest Load)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (Add Weight)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (Add Weight)

Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (95/65)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)

Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (155/105)