Squat Clean & Jerk
Work to a heavy single
Then,
“Falling Up”
AMRAP 10:
15 Kettlebell Swings (53/35#)
15 Wallballs (20/14#)

“Sandstorm”
AMRAP 4
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)

Heartbreak Kid
3 rounds of:
10 Front Squats (185/135#)
20 Chest-to-Bar Pull-ups
50 Double-unders

“Burnt Toast”
EMOM 24, alternating:
Min 1: Row for Calories
Min 2 – Wallballs (20/14#)
Min 3 – Double-Unders
Min 4 – Rest

“Nunchucks”
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)

“Ruff Ryders”
AMRAP 20:
Teams of 3:
7 Kettlebell Swings (70/53#)
Shuttle Sprint (50′ + 50′ + 50′)
7 Calorie Bike
50′ Sprint Back

“Guts and Glory”
21 – 15 – 9
Bike for Calories
Thrusters (95/65)
15 – 12 – 9
Row for Calories
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees over Bar
OHS (95/65)

“Turnt Up Tuesday”
Deadlift:
Heavy 5-4-3-2-1
Then,
EMOM 12, alternating:
Min 1: 10 Romanian Deadlift (50% of today’s single)
Min 2: 20 Sit-Ups
Min 3: 50 Double-unders

“Glenn”
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

“Cement Mixer”
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar