“Chain Gang”
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run
*Rest 3 Minutes Between Rounds.*

“Scarecrow”
3 Rounds:
50/35 Calorie Bike
200 Meter Farmers Carry (50’s/35’s)
3 Rope Climbs

“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

“Jacked & Diane”
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict Handstand Push-ups

“Power Steering”
Hang power clean
Heavy set of 3
Teams of 3:
3 Rounds For Time:
45 Hang Power Cleans (155/105)
60 Synchro Air Squats
60/45 Calorie Row

“Grace”

For time:

30 Clean

30 135/95#

“Go Fish”
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

“Fight Back”
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Mon Oct 22 – “Lace Up” 8/27
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)