“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

“Double Dip”
AMRAP 15
50 Double Unders
25/18 Calorie Bike
15 Dumbbell Hang Squat Cleans (50/35)

“Jack & Jill”
Teams of 3:
600 Meter Wreck Bag Hill Run (70/50)
100 Power Snatches (75/55)
600 Meter Wreck Bag Hill Run (70/50)
75 Power Snatches (95/65)
600 Meter Wreck Bag Hill Run (70/50)
50 Power Snatches (115/80)
600 Meter Wreck Bag Hill Run (70/50)

“Satans Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Burpees

“Under Water”
3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)

Build to Heavy:
3-Position Clean + Split Jerk
followed by…
“Drop Dead”
4 x :20 seconds on, :10 seconds off
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

“Bike Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in Time Remaining
Rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in Time Remaining
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining

“Hard Pressed”
21-15-9:
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)