50 clean and jerks 135/95
On the minute: 5 toes to bar

21-15-9
Front squat 135/95
Kettlebell swings 70/53
400 m run

Deadlift
Build to a heavy single


AMRAP 12
6 handstand pushups
9 deadlifts
30 double unders 225/155

The gym will not be open Monday night.  Sorry for the late notice.
See you Tuesday!!

Fight Gone Bad
1 minute at each station
3 rounds
Wallballs 20/14
Sumo highpull deadlift 75/55
Box jump 24/20
Push press 75/55
Calorie row
Rest

Minutes 0:00-10:00
40-30-20 kettlebell swings 53/35
80-60-40 double unders
On the 10:00
21-15-9
Box jump overs 24/20
Deadlifts 225/155

3 rounds
10 front squats 185/135
20 chest to bar pull ups
50 double unders

AMRAP 4 minutes
3 rounds
12 deadlifts 85/55
9 hang power cleans
6 push jerks
Max calorie row in time remaining

Rest 4 minutes

AMRAP 4 minutes
2 rounds
12 deadlifts 115/75
9 hang power cleans
6 push jerks
Max calorie row in time remaining

Rest 4 minutes

AMRAP 4 minutes
1 round
12 deadlifts 135/95
9 hang power cleans
6 push jerks
Max calorie row in time remaining

Back squat
Build to a heavy set of 3

4 rounds:
400 m run
50 air squats

Filthy Fifty
50 box jumps 24/20
50 jumping pull ups
50 kettlebell swings 53/35
50 walking lunge steps
50 knees to elbow
50 push press 45/35
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders

3 position snatch
Build to a heavy complex

3 rounds for time
75 double unders
50 air squats
15 power snatches

1 round of Kelly
2 rounds of Helen
1 round of Kelly

Kelly:
400 m run
30 wall balls 20/14
30 box jumps

Helen:
400 m run
21 kettlebell swings 53/35
12 pull ups

AMRAP 15 minutes
27 calorie row
21 deadlifts
15 burpees
9 push press

Front squat
Build to a heavy 3

AMRAP 5
15-12-9
Kettlebell swing 70/53
Front squat 135/95
Calorie row

Rest 5 minutes

AMRAP 5
15-12-9
Kettlebell swing 53/35
Front squat 115/75
Calorie row

4 rounds
400 m run
4 chest to bar pull ups
4 ring dips
40 double unders

Sumo deadlift
Build to a heavy triplet

4 rounds, on the 4:00
100 foot walking lunge
15 deadlifts 185/135
10 calorie row or 200 m run

AMRAP 18
200 m run
16 calorie row
12 chest to bar pull ups
8 alternating db snatches

Squat clean thruster
Build to a heavy single

21 lateral bar burpees
21 power cleans 135/95
15 lateral bar burpees
15 hang squat cleans 135/95
9 lateral bar burpees
9 squat clean thrusters 135/95