5 rounds
20/15 calorie row
10 thrusters 115/75

AMRAP 3
24 box jump overs 24/20
18/12 cal row
Max power clean 115/75

Rest 3 minutes

AMRAP 3
21 box jump overs 24/20
15/10 cal row
Max power cleans 135/95

Rest 3 minutes

AMRAP 3
18 box jump overs 24/20
12/9 cal row
Max power cleans 155/105

Rest 3 minutes

AMRAP 3
15 box jump overs 24/20
10/7 cal row
Max power cleans 185/135

Overhead squat
Build to a heavy single

9-15-21
Chest to bar pull ups
Burpees
Overhead squat 95/65

AMRAP 20 minutes

50 Wall balls 20/14
50 Double unders
40 Box jumps 24/20
40 Toes to bar
30 Chest to bar pull ups
30 Burpees
20 Cleans 135/95
20 Jerks 135/95
10 Snatches 135/95
10 Muscle ups

**The gym will open at 5:30 on Thursday!!

Teams of 3
AMRAP 25 minutes
70 calorie row
60 pull ups
50 clean and jerks 115/75
40 clean and jerks 135/95
30 clean and jerks 155/105
20 clean and jerks 185/135
10 clean and jerks 205/145

One bar per team.  Break up the reps as wished, but each member must complete at least one of each movement.

3 position power clean
Build to a heavy complex

3 rounds
15 hang power cleans 115/75
15 lateral bar over burpees

21-15-9
Wallballs 20/14
Pull ups
Thrusters 95/65
Box jumps24/20
Kettlebell swings 53/35

This week the gym will be open at 8 am on M W F.
The evening class will be 5 pm as usual on Mon-Thur and at 4 pm on Friday.

AMRAP 15
60 double unders
30/21 calorie row
10 power snatches 115/75

Sumo Deadlift
Build to a heavy 3

Teams of three
AMRAP 20
7 kettlebell swings 70/53
150 foot shuttle sprint
7/5 calorie row
150 foot shuttle sprint

One team member completes a full round while the other two rest.

AMRAP 5 minutes
100 double under buy in
12 front squats (95/65)
4 burpee box jump overs (24/20)

Rest 5 minutes

AMRAP 5 minutes
100 double under buy in
8 front squats (115/75)
4 burpee box jump overs (24/20)

Rest 5 minutes
100 double under buy in
4 front squats (135/95)
4 burpee box jump overs (24/20)

4 rounds
21/15 calorie row
15 toes to bar
7 power clean and jerks 155/105

Back squats
3 sets of 5

3 rounds
50 air squats
35 push ups
20/15 calorie row

20 abmat sit ups
20 jumping lunges
100 ft. Farmer carry 70/53

5 rounds

In teams of 2:
AMRAP 20
3 kettlebell swings, 3 box jump overs, 3 wall balls
6 kettlebell swings, 6 box jump overs, 6 wall balls
9  kettlebell swings, 9 box jump overs, 9 wall balls
Etc....

Kettlebell 53/35
Box jumps 24/20
Wall balls 20/14

Teammates will alternate full rounds.  Partner 1 will complete the round of 3-3-3 then partner 2 will complete the round of 3-3-3.  Partner 1 will complete 6-6-6 and so on until the time runs out.  The weight on the kettlebells and wall balls should be one that you could go unbroken on the round of 24 when fresh.

AMRAP 20
1 deadlift 315/205
10 toes to bar
15 barbell facing burpees

*the deadlift should be heavy but not PR weight

5 rounds of:
4 min AMRAP
30/20 calorie row
15 lateral burpees over the rower
AMRAP 10 m shuttle run
Rest 4 minutes

Hang squat snatch

Build to a heavy single

Then

9 Min AMRAP

10 hang squat snatches 75/55

30 double unders

6 rounds
21 ambat sit ups
15 calorie row
9 strict handstand push ups

Teams of 3:
AMRAP 20 minutes
50 strict pull ups
100 push ups
70/50 calorie row

Break up reps as you wish

100 double unders
50 abmat sit ups
25 medball (wallball) squat cleans 25/20

80 double unders
40 abmat sit ups
20 medball squat cleans

60 double unders
30 abmat sit ups
15 medball squat cleans

40 double unders
20 abmat sit ups
10 medball squat cleans

20 double unders
10 abmat sit ups
5 medball squat cleans

3 position snatch—build to a heavy complex
(Pockets, one inch above the knees, floor)

AMRAP 3 minutes:
12/9 calories
12 power snatches 95/65
Rest 3 minutes
AMRAP 3 minutes
12/9 calories
8 power snatches 115/75
Rest 3 minutes
AMRAP 3 minutes
12/9 calories
4 power snatches 135/95

Level 1

15 box steps

15 DB swings

15 air squats

15 sit ups

15 burpees

Level 2

30 box jumps 24/20

30 chest to bar pull ups

30 kettle bell swings 53/35

30 front squats 115/75

30 toes to bar

30 push press 115/75

30 deadlift 115/75

30 wall balls 20/14

30 burpees

30 double unders

For time

Back squats

5 @ 80%

2 @ 83%

5 @ 80%

2 @ 86%

5 @ 80%

2 @ 89%