“Strongman Style V3”
Teams of 4-5, 5 Minutes at Each:
Prowler Push
Sled Pull
Ski Erg
D-Ball Cleans
Yoke and Torpedo Carry

“Three Times a Lady”
3 Rounds:
60 Double-Unders
30 Calorie Bike
15 Deadlifts (245/165)

“Tootsy Roll”
15 Overhead Squats, 15 Chest to Bar Pull-ups
15 Squat Snatches, 15 Chest to Bar Pull-Ups
15 Front Squats, 15 Chest to Bar Pull-Ups
15 Squat Cleans, 15 Chest to Bar Pull-Ups

Rx – 95/65

“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)
Continuous 400m Run with Sandbag

One partner is working through rounds of the Thruster/Rope Climb/BJ triplet, while the other partner is completing a 400m Sandbag run. Upon the completion of the run, partners switch positions. Score is your total amount of rounds completed inside of the team.

“Onesies”
Athletes choose (1) from each section:

1) 1-Rep Squat Test
Front Squat, Back Squat, or Overhead Squat

2) Gymnastics Test
Max Ring Muscle-Ups, Max Pull-Ups, or Max Handstand Pushups

3) Conditioning Test
500m Row for Time, or Max Bike Cals in 1:00

“Double Pump”
Teams of 2 – AMRAP 20:
1 Calorie Row, 1 Burpee Box Jump (24″/20″)
2 Calorie Row, 2 Burpee Box Jump (24″/20″)
3 Calorie Row, 3 Burpee Box Jump (24″/20″)

Partner 1 completes the first round, 1 Calorie and 1 BBJ.
Partner 2 then does the same, 1 Calorie and 1 BBJ.
Partner 1 completes 2 Calories + 2 BBJ, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (1) repetition to each movement until time is called.

Weightlifting Wednesday

Snatch – 1-Rep Heavy

Clean and Jerk – 1-Rep Heavy

“Lightning Rod”
3 Rounds:
500 Meter Row
400 Meter Run
30 AbMat Sit-Ups
20 Pull-Ups

The Chief
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1 Minute between rounds. Count only full rounds.

“Sky High”
30 Toes to Bar
400 Meter Run
15 Squat Snatches (115/80)
800 Meter Run
15 Squat Snatches (115/80)
400 Meter Run
30 Toes to Bar