“Strongman Style”
Teams of 4-5
5 Minutes at Each Station:
Prowler Push
Sled Pull
Calorie Ski Erg
D-Ball Clean
Yoke Carry

“Elbow Grease”
Back Squat
Heavy Set of 5
Alternating On the Minute x 14 (7 Rounds):
Odd – 20/14 Calorie Bike
Even – 1 Minute Max Medicine Ball Squat Cleans (20/14)

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

“Grace”
Power Clean and Jerk
Build to Heavy Single
For Time:
30 Clean and Jerks (135/95)

“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

“Freak Friday”
Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings (53/35)

“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

“Detention”
Deadlift
Build to a Heavy Set of 5
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
COMPTRAIN
Build to a Heavy Set of 5

“Life Alert”
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)
rest 4 minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)

“Isabel”
Power Snatch
Build to Heavy Single
For Time:
30 Power Snatches (135/95)