“Ball Hogs”
AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row
Next round is 6’s, then 9’s, etc…
Partners complete full rounds

Squat Clean
Build to Heavy Single
followed by…
“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (115/80)

“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

Power Snatch
Build to Heavy Single
followed by…
“Isabel”
For Time:
30 Power Snatches (135/95)

“100 Proof”
Teams of 3:
100/70 Calorie Bike
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Bike

Skill:
Wall Squat
followed by…
“Double or Nothing”
3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

“Knotted Up”
AMRAP 15:
200 Meter Run
2 Rope Climbs

“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Erg
Max Calorie Row

Deadlift
Build to Heavy Set of 5
followed by…
“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (205/145)
20 AbMat Sit-Ups
Max Calorie Bike

“Fight Gone Bad”
3 Rounds of 1:00 at Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest