“Front & Center”
3×3 Power Clean
3×3 Front Squat
Then,
3 RFT:
21/15 Calorie Bike
15 Pull-ups
9 Burpees

“Bell Hop”
25 Kettlebell Swings (53/35#)
50 Sit-ups
100 Single-unders
20 Kettlebell Swings (53/35#)
40 Sit-ups
80 Single-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Single-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Single-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Single-unders

“Steel Yard”
AMRAP 13:
15 Deadlifts (95/65#)
12 Hang Power Cleans (95/65#)
9 Front Squats (95/65#)
6 Push Jerks (95/65#)
3 Thrusters (95/65#)

“Caitlin”
2K Row
120 Calorie Bike
1600m Run

“Tidal Wave”
10-9-8-7-6-5-4-3-2-1:
Bench Press (115/80#)
Strict Pull-ups
*35 Single-unders after each round

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

“C2 Cindy”
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Single-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Single-unders
Max Cal Row in time remaining

“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (185/135#)

“Dumb & Dumber”
AMRAP 12:
300m Row
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang

“Metal Medley”
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (75/55#)
50 Barbell Burpees