“Pump House”
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
200 Meter Run*
*Following each round

EMOM 10:
0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls
rest 5 minutes
10 Minutes:
Build to Heavy Power Snatch
then
“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees

“Shred It”
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35)
40 Kettlebell Swings (70/53)
40/30 Calorie Bike

“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (115/80)
Cash-Out: 2977 Meter Row
1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

“Kettlebells”
AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

“Snake Bite”
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups

“Skid Row”
Teams of 2:
Row 2k
1 Mile Wreckbag Run (70/50)
Row 2k

“Frank the Tank”
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (155/105)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

“Cement Mixer”
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar

“Hard Labor”
Teams of 3:
AMRAP 25:
150/100 Calorie Bike
100 Power Cleans (115/80)
150/100 Calorie Bike
80 Push Jerks (115/80)
150/100 Calorie Bike
60 Front Squats (115/80)
150/100 Calorie Bike
40 Clusters (115/80)