“Daniel”
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

“All Over”
5 Rounds:
10 Power Snatches (75/55)
10 Box Jump-Overs (24/20″)

“Body Check”
Tabata
(8 x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row

Deadlift
Build to a Heavy Set of 3
Then,
“Optimus Prime”
AMRAP 7:
Wallballs* (20/14#)
*EMOM: 5 Deadlifts (225/155)

“Down Swinging”
For Time:
50/35 Calorie Bike
800m Run
30 KB Swings (53/35)
20 Bar-Facing Burpees

“Denim”
AMRAP 15:
60 Double-unders
30/21 Calorie Row
15 Overhead Squats (115/80)

“300%”
Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20″)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20″)
100/70 Cal Row

“Bells & Whistles”
21-15-9:
DB Hang Squat Cleans (35’s/25’s)
Push-ups
600m Run

“Dead Weight”
AMRAP 15:
30 Calorie Bike
20 DB Push Press (35’s/25’s)
10 Deadlifts (245/165)

“Behind Bars”
Power Clean: 10 min to work to heavy single
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (95/65)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (115/80)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (1135/95)