5 MINUTE AMRAP 15 DEADLIFTS 155/105 15 HANDSTAND PUSH-UPS 15 BOX JUMPS 24/20 5 MINUTE AMRAP 12 DEADLIFTS 185/135 12 HANDSTAND PUSH-UPS 12...

AMRAP in 7 minutes 3 DUMBBELL THRUSTERS 3 CHEST TO BAR 6 DUMBBELL THRUSTERS 6 CHEST TO BAR 9 DUMBBELL THRUSTERS 9 CHEST TO BAR If you com...

20 MINUTE ROW/ BIKE AT THE 4:00, 8:00, 12:00, 16:00, 20:00 MARK 15 GHDSU OR WEIGHTED SIT-UPS 15 PUSH-UPS

OPEN 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight ...

4 ROUNDS 30 ALTERNATING DUMBBELL HANG CLEAN AND JERKS, 50/35 50' HANDSTAND WALK 20 ALTERNATING WEIGHTED STEP UPS (1 DB), 50/35

3 ROUNDS EMOM 1 SQUAT CLEAN + 4 FORNT SQUATS REST 2 MINUTES 4 ROUNDS EMOM 1 SQUAT CLEAN + 2 FRONT SQUATS REST 2 MINUTES 5 ROUNDS EMOM 1 S...

OPEN 20.5 For Time 40 Ring Muscle-Ups 80 calorie Row/ 60 cal bike 120 Wall Ball Shots (20/14 lb) Partition any way Time Cap: 20 minutes

JERK FROM THE RACK OR THE FLOOR 20 MINUTES TO COMPLETE 10 SETS OF 3

OPEN WOD 15.4 AMRAP in 8 minutes 3 Handstand Push-Ups 3 Cleans (185/125 lb) 6 Handstand Push-Ups 3 Cleans (185/125 lb) 9 Handstand Push-U...

50-40-30-20-10 DOUBLE UNDERS SIT-UPS *15 BURPEE BOX JUMP OVERS, 24.20 BETWEEN REACH ROUND

10 MINUTE ALTERNATING EMOM 12 THRSTERS, 95/65 10 BAR FACING BURPEES AT THE 15 MIN MARK... WORK UP TO A HEAVY SINGLE THRUSTER CAP 25 MINS

20 MINUTE AMRAP 30 CALORIE ROW/ 20 CALORIE BIKE 15 CHEST TO BAR PULL-UPS 10 POWER SNACHES, 95/65

20 MINUTE AMRAP 21-18-15-12-9-6-3 ALTERNATING DUMBBELL SNATCHES, 50/35 BOX JUMP OVERS, 24/20""

10 MUSCLE UPS+ 30 AIR SQUATS 8 MUSCLE UPS+ 40 AIR SQUATS 6 MUSCLE UPS+ 50 AIR SQUATS 4 MUSCLE UPS + 60 AIR SQUATS 2 MUSCLE UPS + 70 AIR S...

20 MUNTE ALT EMOM 1:10 CALORIE BIIKE/ 12 CALORIE ROW 2: 30 DOUBLE UNDERS + 5 BURPEES

3 ROUNDS FOR QUALITY 15 SEATED DUMBBELL PRESS 15 DUMBBELL LATERAL RAISE 30 BANDED HAMMER CURLS 15 BARBELL ROMANINAN DEADLIFTS 15 BARBELL ...

21-15-9 CLEAN AND JERK, 155/105 TOES TO BAR

3 ROUNDS 3 MINUTE ROW/ BIKE 50 BURPEES REST 3 MINUTES

EMOM FOR 10 MINUTES 3 DEADLIFTS, 225/155 6 BOX JUMPS 9 AIR SQUATS 12 LATERAL HOPS

30-20-10 HANDSTAND PUSH-UPS PULL-UPS REST 5 MINUTES 10-20-30 DEFICIT PUSH-UPS KETTLEBELL SWINGS, 2.0/1.5 PD