“Double Take”
AMRAP 15:
55 Power Snatches (95/65#)
55 Pull-ups
55 Cal Bike
55 Handstand Push-ups

“Chase the Rabbit”
AMRAP 5:
750m Row Buy-in
9 Hang Squat Cleans (95/65#)
25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-in
6 Hang Squat Cleans (135/95#)
25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-in
3 Hang Squat Cleans (185/135#)
25 DU

Deadlift
Work to a heavy set of 3
“Blue Lagoon”
3 Rounds:
15 Deadlifts (205/145#)
25 Wallballs (20/14#)
15 Toes-to-Bar
25 Box Jumps (24/20”)

Kettlebell Workout
AMRAP 9:
9 Kettlebell Swings (53/35#)
9 Burpees
9 Kettlebell Swings (53/35#)
9 Box Jumps (24/20″)

“Boulderdash”
For time:
21-15-9
Overhead Squats (115/80#)
Handstand Push-ups
400m Run

“Rally Caps”
Teams of 4-5
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (70/53#)
50 Walking Lunges
Score is how many total rounds completed.

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

“Base Drop”
AMRAP 5:
21 Cal Bike
21 Deadlifts (95/65#)
Rest 5:00
AMRAP 5:
15 Cal Bike
15 Front Squats (95/65#)
Rest 5:00
AMRAP 5:
9 Cal Bike
9 Thrusters (95/65#)

“Six Pack”
21-18-15-12-9-6-3
Kettlebell Swings (53/35#)
Push-ups
Sit-ups

Team 10K Row
Teams of 3
Row 10K
*Athletes change every 250m