Push ups:
25
20
15
Do as many as you can unbroken, rest as little as possible between sets.  Better your effort from last test!

Then

15 min AMRAP
30 double unders
15 power cleans 115/75
30 double unders
15 toes to bar

The gym will not be open tomorrow.  Thanks!

On the 0:00
3 rounds for time:
10 snatch 95/65
10 chest to bar pull ups
On the 10:00
30 calorie row
On the 15:00
3 rounds for time:
10 thrusters 115/75
10 burpee box jump overs 30/24
On the 25:00
30 calorie row

1) Front squat
5 @ 75%
3 @ 80%
1 @ 85%
1 @ 90%

2)
21 air squats
15 calorie row
12 alternating kb/db snatches 53/35

5 rounds

Teams of 3

AMRAP 7 minutes
50 back squats 135/95
50 back squats 185/135
Max reps back squats 225/155

Rest 3 minutes

AMRAP 7 minutes
50 bench press 135/95
50 bench press 155/105
Max reps bench press 185/115

Rest 3 minutes

AMRAP 7 minutes
50 deadlifts 185/135
50 deadlifts 225/155
Max reps deadlifts 275/185

*Each team can use only one bar, one person works at a time

Part 1:
400 m run, 30 wall balls 20/14, 30 box jumps 24/20
400 m run, 21 kettlebell swings 53/35, 12 pull ups
400 m run, 21 kettlebell swings 53/35, 12 pull ups
400 m run, 30 wall balls 20/14, 30 box jumps 24/20
For time
Rest

Then

Part 2:
50 toes to bar
For time

15-12-9
Calorie row
Power snatch 95/65

Directly into

15-12-9
Calorie row
Clean and jerk 95/65

Then

Back squat
2 rounds;
5@ 80%
3@ 85%
1@ 90%

AMRAP 20 minutes

500 m row

400 m run

3 rounds of Cindy

Cindy=

5 pull ups

10 push ups

15 air squats

On the minute X 7
3 deadlifts
Build each set

then

4 rounds for time
21 deadlifts 135/95
15 box jumps 24/20
9 push jerks 135/95

In teams of 3
100 calorie row
100 box jump overs 24/20
100 thrusters 95/65
100 chest to bar pullups
100 thrusters 95/65
100 box jump overs 24/20
100 calorie row

1) 2 rounds
400 m run
15 calorie row
12 squat cleans 135/95

2) 2 rounds
10 power cleans 155/105
10 front squats 155/105
10 push jerks 155/105
Rest 2 minutes between rounds

3)AMRAP 2 minutes
Double unders

1) 

25 pushups

20 push ups

15 push ups

*get as many as possible unbroken, rest as little as possible

2)

AMRAP 4 minutes

27 calorie row

27 burpees

27 chest to bar pull ups

Rest 4 minutes

AMRAP 4 minutes

21 calorie row

21 burpees

21 toes to bar

Rest 4 minutes

AMRAP 4 minutes

15 calorie row

15 burpees

15 pull ups

3)

3 rounds for quality

21 calorie row

15 med ball GHD sits ups

9 glute ham raises

Power snatches
3@ 50%
3@ 55%
2@ 60%
2@ 65%
1@ 70%
1@ 75%

Then

30 power snatches 135/95
“Isabel”

Then

Back squat
2 rounds
5 reps @ 78%
3 reps @ 82%
1 rep @ 86%
Rest 2 minutes between sets of squats

75 double unders
50 air squats
15 power cleans 135/95

3 rounds


Front squat
On the minute x 10
Build to a heavy single

800 m run
6 rounds of “The Chief” 135/95
400 m run
4 rounds of “The Chief” 135/95
200 m run
2 rounds of “The Chief” 135/95

The Chief=3 power cleans+6 push ups+9 air squats

Overhead squat
Build to a heavy set of 3

AMRAP 3
21 front squats 95/65
21 burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
18 front squats 115/85
18  burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
15 front squats 135/95
15 burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
12 front squats 155/105
12 burpee over the bar
Max calorie row

Score is total number of reps

Deadlift
Build to a heavy set of 5

Then

On the minute X 12 (4 sets)
Minute 1: 15 deadlifts 225/155
Minute 2: 15 ghd sit ups
Minute 3: Max calorie row

Score is number of calories total

The gym will not be open tonight.
Sorry for any inconvenience.

“”Fight Gone Bad”

1 minutes Wall balls 20/14
1 minute Sumo deadlift high pulls 75/55
1 minute Box jumps 24/20
1 minute Push press 75/55
1 minute Calorie row

3 rounds for max reps with 1 minute rest between rounds

AMRAP 20 minutes
Teams of two
30 seconds on the bike
12 calorie row
9 kettlebell swings 70/53

—partners complete full rounds

800 m run buy in

5 rounds of
12 chest to bar pull ups
9 squat snatches 95/65
6 handstand push ups

800 m run buy out

All for time

5 clusters 95/65
3 clusters 105/75
1 cluster 115/85
Rest 2 minutes
5 clusters 105/75
3 clusters 115/85
1 cluster 125/95
Rest 2 minutes
5 clusters 115/85
3 clusters 125/95
1 cluster 135/105

(Cluster=one clean+one squat+one push press)

Then

15 minutes AMRAP
15 toes to bar
12 reverse lunges 95/65
9 clean and jerks 95/65

For time:

35 calorie row
100 double unders
800 m run
100 double unders
35 calorie row

Rest, then:
On the rower
On the minute x 6: 40 seconds on 20 seconds off
Rest one minute
On the minute x 4: 40 seconds on 20 seconds off
Rest one minute
On the minute x 2: 40 seconds on 20 seconds off

Back squat
7 @ 70%
5@ 75%
3 @ 80%
2 rounds
Rest 2 minutes between rounds

Then

30 hang cleans 95/65
30 wall balls 20/14
30 calorie row

3 rounds