“Ball and Chain”
2 Rounds:
25 Deadlifts (155/105)
50 Wallballs (20/14)
75/50 Calorie Bike
“Chiquitas”
15-10-5
Kettlebell Swings (70/53)
Toes to Bar
800 Meter Wreckbag Run (50/35)
5-10-15
Kettlebell Swings (70/53)
Toes to Bar
“Freedom Trail”
AMRAP 3
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (65/45)
Rest 3:00
AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (75/55)
Rest 3:00
AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (95/65)
Rest 3:00
AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (115/80)
“Jump Street”
3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders
Teams of 3:
10k Row
Switch every 250 meters
3 Rounds:
10 Front Squats (155/105)
20 Pull-Ups
50 Double Unders
“Ring the Bell”
27-21-15-9
Kettlebell Swings (70/53)
Burpees
400 Meter Run
Overhead Squat – Heavy Single
Snatch Grip Behind the Neck Push Jerk – Heavy Single
Power Snatch – Heavy Single
then
“Bumblebee”
AMRAP 7
Power Snatch (95/65)
EMOM: 7 Wall Balls (20/14)
“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 between rounds
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Burpee Chest to Bar Pull-ups
10 Hang Power Cleans (135/95)