“Row & Go”
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (115/80#)

“Firestarter”
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (95/65)
50 Toes to Bar
50 Squat Cleans (95/65)
75 Burpees over Bar
100 Calorie Row

“Up and Over”
3 Rounds:
5 Burpee Pull-ups
10 Power Snatches (115/80#)
20 Box Jump-Overs

“Upper Hand”
AMRAP 20:
2 Rope Climbs
12 DB Strict Press (35s/20s)
50′ Walking Lunge

“Barbell Cycling”
Teams of 3:
AMRAP 25:
100 Cal Bike
50 Power Cleans (95/65#)
100 Cal Bike
50 Power Cleans (115/75#)
100 Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
Max Power Cleans (155/105#)

“Middle Ground”
50/35 Calorie Row
5 Rounds:
10 Burpees
10 Toes-to-Bar
50/35 Calorie Row

“Open Ended”
AMRAP 12:
40 Air Squats
25 Calorie Bike
10 Push Press (135/95#)

“Dreamwork”
Open/Performance/Fitness:
Teams of 3, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 Toes-to-Bar
*One athlete working at a time
*Full round, then switch

“Pump It Up V2”
3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)
100 Calorie Bike
3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)

“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2
COMPTRAIN – Rest