Tri-Sprint Intervals V3
5 Rounds:
AMRAP 4:
20/30 Calorie Row
30 10m Shuttle Sprints
AMRAP Calorie Bike
Rest 4:00 between rounds

“Marston” AMRAP 20:
1 Deadlift* (315/205#)
10 Toes-to-Bar
15 Barbell Burpees
*Note – “Marston” Rx is 405/285.
To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

“Gridlock”
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

“Road Rage”
Teams of 3:
AMRAP 25:
100 Calorie Bike
50 Clean & Jerks (95/65)
100 Calorie Bike
50 Clean & Jerks (135/95)
100 Calorie Bike
50 Clean & Jerks (155/105)
100 Calorie Bike
Max Clean & Jerks (185/135)

The Open 17.3

“Tri Sprint Intervals 2.0”
5 Rounds:
AMRAP 4:
30 10m Shuttle Runs
30/20 Calorie Bike
AMRAP Calorie Row in remaining time
Rest 4:00 between rounds

“Terminator”
Back Squat:
Heavy 10-8-6-4-2
Cashout:
Tabata Back Squats (45/35#)

“Good Vibrations”
5 Rounds, for max reps:
1:00 Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest

“Febreeze”
30-20-10:
Pull-ups
Calorie Bike
Directly into…
30-20-10:
Strict Press (75/55#)
Jumping Lunges

“Final Countdown”
3 Rounds:
20 Calorie Row
16 Thrusters (95/65#)
20 Calorie Bike
17 Toes-to-Bar