EVERY 2 MINUTES FOR 8 ROUNDS...

100M SPRINT

10 DEADLIFTS, 185/135 LBS.

10 PUSH-UPS

EVERY 30 SECONDS FOR 20 MINUTES:

1 POWER CLEAN AND JERK, 225/155

FOR TIME:

100 WALLBALLS, 20/14

75 KETTLEBELL SWINGS, 1.5/1.0

50 BOX JUMPS, 24/20

25 BURPEES 

Partner “Bert”

For Time with a partner...
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees 

2 ROPE CLIMBS

HIGH HANG SQUAT CLEAN

HANG SQUAT CLEAN

FULL SQUAT CLEAN

135/95

155/105

185/120

205/135

225/155

245/160

*2 ROUNDS AT EACH WEIGHT

4 ROUNDS EVERY THREE MINUTES:

18/15 CALORIE ROW OR 12/10 CALORIE BIKE

15 BOX JUMPS, 24/20"

30 DOUBLE UNDERS

30 MINUTE EMOM

1 HANG SQUAT SNATCH

*HOLD BOTTOM POSITION FOR 3 SECONDS

IN A 20 MINUTE WINDOW...

1 MILE RUN

AMRAP OF:

50M SLED PUSH, 45/0

25 BURPEES

3 ROUNDS

25 THRUSTERS, 75/55

400M RUN

21-18-15-12-9-6-3
ALTERNATING DUMBBELL SNATCHES 50/35
BURPEES