“Barbara”
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

“Hot Tamale”
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks (95/65)

“Walking Dead”
AMRAP 15:
60 Double Unders
150’ Walking Lunge
15 Deadlifts (185/135)

“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-ups
Athlete moves directly from Bench Press to Pull-ups.
Rest 3:00 between rounds.

“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)
rest 4 minutes
AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)
rest 4 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/80)

“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

“Hot Potato”
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

“Amanda”
For Time:
12-9-6
Burpee Chest to Bar Pull-ups
Power Snatch (115/80)
Overhead Squats (115/80)

“Strongman Style”
Teams of 4-5:
5:00 at each station:
Prowler Push
Sled Pull
Ski Erg
Tire Flip
Yoke Carry

“Village People”
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (115/80)
rest 5:00
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (135/95)
rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (155/105)
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks