“Lynne”
5 Rounds:
Max Unbroken Bench Press (Bodyweight)
Max Unbroken Pull-Ups
3:00 Rest Between Rounds

Move directly from the bench press to the pull-ups. Score is total reps across all five rounds.

“Aqua Kelly”

5 Rounds:
30 Calorie Row
30 Box Jumps (24″/20″)
30 Wallballs (20/14)

“Blade Runner”
On the 2:00 x 10 Rounds:
3 Ring Muscle-Ups
5 Deadlifts (275/185)
7 Handstand Pushups

“Annie’s On the Run”
50 Double-Unders, 50 Abmat Sit-Ups, 200 Meter Run
40 Double-Unders, 40 Abmat Sit-Ups, 200 Meter Run
30 Double-Unders, 30 Abmat Sit-Ups, 200 Meter Run
20 Double-Unders, 20 Abmat Sit-Ups, 200 Meter Run
10 Double-Unders, 10 Abmat Sit-Ups, 200 Meter Run

Weightlifting Wednesday

Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)

4:00 Rest

Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)

4:00 Rest

100 Overhead Squats for Time (95/65)

“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

“Jackie”
1,000 Meter Row
50 Thrusters (45)
30 Pull-Ups

“Under the Bridge”

Teams of 3:
100 Calorie Row
100 Box Jump Overs (24/20)
50 Power Snatches (95/65)
50 Overhead Lunges (95/65)
50 Sumo Deadlift High Pulls (95/65)
100 Box Jump Overs (24/20)
100 Calorie Row

“Hotel California”
5 Rounds:
5 Squat Clean Thrusters (135/95)
10 Chest to Bar Pull-Ups

“Moondance”
Teams of 2:
AMRAP 20:
12/8 Calorie Row
12/8 Calorie Bike
100 Meter Run

Partners complete full rounds, then switch.