“Marston”
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

“Tri Sprint Intervals”
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Bike
AMRAP 10 Meter Shuttles
rest 4 minutes

Hang Squat Snatch
Heavy Single
“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

“Hard Pass”
Teams of 3
AMRAP 25:
100/70 Calorie Row
100 Deadlifts (135/95)
80/60 Calorie Row
80 Hang Power Cleans (135/95)
60/45 Calorie Row
60 Front Squats (135/95)
40/30 Calorie Row
40 Push Jerks (135/95)
20/15 Calorie Row
20 Clusters (135/95)

“Buddy-Buddy”
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (135/95)
100/70 Calorie Bike

“Curve Ball”
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)

3-Position Power Snatch
Build to a Heavy Complex
“Power Wheels”
AMRAP 3:
15/12 Calorie Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
4 Power Snatches (135/95)

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

“Home Free”
AMRAP 15:
5 Hand-Release Pushups
10 Reverse Lunges (each leg)
15 Sit-Ups

“Any Minute”
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (95/65)
Station 3 – Max Calorie Bike
Station 4 – Rest
1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats. Score is Total Bike Calories.