“Open Workout 12.4”
AMRAP 12
150 Wallballs (20/14)
90 Double Unders
30 Muscleups

“Murph”
Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Power Clean and Jerk
Heavy Single
followed by…
“Gwen”
15-12-9:
Unbroken Clean and Jerks
Score is weight used. Rest as needed between sets.

“2k Row”
For Time:
2,000 Meter Row

“Humpty Dumpty”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

“Third Wheel”
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Front Squats
Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135

“Open Workout 11.1”
AMRAP 10:
30 Double Unders
15 Power Snatches (75/55)

“Three Cheers”
AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run
Climbing by 3’s until cap.

“Front Loader”
Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

“Mixed Feelings”
5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts (135/95)
20/14 Calorie Bike