“Figawi”
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

“Chalant”
Squat Clean Thruster
Build to Heavy Single
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

“Roped In”
For Time:
50/35 Calorie Row
600 Meter Hill Run
30 Power Snatches (115/80)
600 Meter Hill Run
5 Rope Climbs

“Bumpy Ride”
In Teams of 3, AMRAP 25:
12/9 Calorie Bike
6 Burpees Over Wreckbag
100 Meter Wreck Bag Run (50/35)

“Mani Pedi”
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

“Speed Boat”
Push Press
Build to Heavy Set of 5
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)

“Murph”
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
-or-
“3/4 Murph”
For Time:
1200 Meter Run
75 Pull-ups
150 Push-ups
225 Air Squats
1200 Meter Run

-or-
“1/2 Murph”
For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 Meter Run

“Team 10k Row”
For Time:
10,000 Meter Row
Teams of 3. Change every 250 Meters.

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)