“Kelly”
5 Rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

“1775”
100/80 Calorie Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

“Hells Bells”
AMRAP 20:
200 Meter Run
14 Kettlebell Deadlifts (70’s/53’s)
2 Rope Climbs

“Weightlifting Wednesday”
Overhead Squat – Heavy Set of 3
Then,
EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges (35’s/20’s)
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups (45’s/30’s)
Min 4: 40 second Plank Hold

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

“Table Manners”
3 Rounds:
10 Power Cleans (95/65)
10 Front Squats
10 Push Jerks
100 Single-unders

“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest

“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

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

“Open Water”
AMRAP 13:
55/40 Calorie Row
55 Thrusters (75/55)
55 Jumping Pull-ups
55 DB Push Press (35/25)