“Tread Water”
2k Row
150 Double Unders
10 Rounds of “Cindy”

“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-up
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning
1 Minute Max Calorie Bike
500 Meter Row For Time

“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

“Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Bike
Max Power Cleans (115/80)
rest 3 minutes
AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Bike
Max Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Bike
Max Power Cleans (155/105)
rest 3 minutes
AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Bike
Max Power Cleans (185/135)

Overhead Squat
Heavy Single
“Over and Over”
9-15-21:
Pull-ups
Burpees
Overhead Squats (95/65)

“Different Strokes”
5 Rounds:
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 10m Shuttle Runs
1:00 Rest

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Burpee Chest to Bar Pull-ups

Dumbbell Walking Lunge
Build to a Heavy 50′ Walking Lunge
“Stepping Stone”
60/40 Calorie Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
35/25 Calorie Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
20/15 Calorie Bike

3-Position Power Clean
Build to a Heavy Complex
“Hangover”
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

“Opening Day”
21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)