“Salt N’ Peppah”
AMRAP 18:
30 Push Jerks (115/80#)
30 Box Jumps (24/20″)
30 Calorie Row
30 Toes-to-Bar

“Tandem”
Teams of 2, AMRAP 20:
60/40 Calorie Bike
30 Kettlebell Swings (70/53#)
8 Rope Climbs

“Bar Crawl”
Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95#)
50 Bench Press (155/105#)
AMRAP Bench Press (185/135#)
Rest 3:00
AMRAP 7:
50 Front Squat (135/95#)
50 Front Squat (155/105#)
AMRAP Front Squat (185/135#)
Rest 3:00
AMRAP 7:
50 Deadlifts (185/135#)
50 Deadlifts (225/155#)
AMRAP Deadlifts (275/185#)

“Black and Blue”
5 Rounds:
10 Power Cleans (135/95#)
10 Burpees

“Snake Bite”
21-15-9:
Squat Snatch (95/65#)
C2B Pull-ups

“Team 10K Row”
Teams of 3:
10,000m Row*
*Athletes change every 250m

“Bottoms Up”
Ascending Ladder for 10 Minutes:
3 Clean & Jerk (135/95#)
3 Over-the-Bar Burpees
6 Clean & Jerk (135/95#)
6 Over-the-Bar Burpees
9 Clean & Jerk (135/95#)
9 Over-the-Bar Burpees
… and so on, until time expires.

“All The Way Up”
20-18-16-12-10*
Dumbbell Snatch (70/55#)
*After each round:
50 Double-unders
100′ Walking Lunge

“Onesies”
Athlete’s Choice:
A. Squat 1RM:
Front Squat
Overhead Squat
B. Gymnastics Test:
Max Strict Pull-ups
Max Weighted Pull-up
Max Muscle-ups
Max Strict Handstand Push-ups
C. Conditioning:
1:00 Max Calorie Bike
For time: 500m Row

“Dead End”
AMRAP 3:
21 Deadlifts (155/105)
21 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135)
18 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155)
15 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185)
12 Over-the-Erg Burpees
Max Calorie Row in time remaining