“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

“Bar Hopping”
AMRAP 15:
15 Hang Power Cleans (135/95)
30/21 Calorie Bike
15 Pull-ups
60 Double Unders

Deadlift
Build to a Heavy Set of 3
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

“Hot Seat”
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00

Clean and Jerk
Build to a Heavy Single
“Double Time”
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)
COMPTRAIN
Gymnastic Conditioning
5 Rounds of a 1:00 Window:
15 GHD Sit-ups
Max Kipping Handstand Push-ups in time remaining
Rest :30 Seconds between rounds

“Buckle Up”
AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row
rest 5 minutes
AMRAP 5
100’ Dumbbell Walking Lunge (50’s/35’s)
50 Sit-ups
Max Calorie Row
rest 5 minutes
AMRAP 5
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Push Press
5 Sets of 3
“Waterworks”
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

“Elizabeth”
21-15-9:
Squat Cleans (135/95)
42-30-18
Push-ups

“Heave-ho”
Teams of 3
AMRAP 25:
150 Calorie Bike
75 Thrusters (95/65)
10 Rope Climbs
150 Calorie Bike
75 Power Snatches (115/80)
10 Rope Climbs
150 Calorie Bike
75 Clean and Jerks (135/95)
10 Rope Climbs