“Wreck Yourself”
Teams of 3
For Time:
600 Meter Wreck Bag Hill Run
6 Rope Climbs
20 Squat Cleans (135/95)
600 Meter Wreck Bag Hill Run
9 Rope Climbs
35 Squat Cleans (135/95)
600 Meter Wreck Bag Hill Run
12 Rope Climbs
50 Squat Cleans (135/95)

“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
Rest 3 minutes between rounds.

“John Deere”
For Time:
21-15-9
Row Calories
Bike Calories
200 Meter Farmers Carry (53/35)
21-15-9
Row Calories
Bike Calories
200 Meter Farmers Carry (53/35)
21-15-9
Row Calories
Bike Calories
(Women complete 15-12-9 Calories Per Round)

“Double Dribble”
3-Position Power Snatch
Build to Heavy Complex
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

“Kelen Helly”
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

“Nose Bleed”
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

“Baker’s Dozen”
Teams of 3, For Time (30 Minute Cap):
90/60 Calorie Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
90/60 Calorie Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
90/60 Calorie Bike

“Crow’s Nest”
Front Squat
Build to Heavy Set of 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 (70/53)
Front Squat (115/80)
Calorie Row

“Schlitz”
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

“Floor It”
Sumo Deadlift
Build to a Moderate Triple
On the 4:00 x 4:
100′ Walking Lunge
15 Deadlifts (185/135)
21/15 Calorie Bike