“Water Power”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

“Ride or Die”
Teams of 3
AMRAP 25:
300/200 Calorie Bike
120 Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

“Chip Shot”
AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Push-ups

Sumo Deadlift
Build to a Heavy 3-Rep
“Lung Butter”
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
10/7 Calorie Bike
150′ Shuttle Sprint

“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

“Handlebars”
4 Rounds:
30/24 Calorie Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

Back Squat
3 Sets of 5
“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Pushups
20/15 Calorie Row

“Chain Smoker”
5 Rounds, On the 4:00
12 Pull-ups
15 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Bike

“Guts and Glory”
21 – 15 – 9
Calorie Bike
Thrusters (95/65)
15 – 12 – 9
Calorie Row
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees Over the Bar
Overhead Squats (95/65)

“One-Two Punch”
Teams of 2:
AMRAP 25:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..
Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)
Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.