“Duck and Run”
Teams of 2:

AMRAP 20:
21 Wallballs (20/14)
200 Meter Run

The first partner completes the full round (21 Wallballs, 200m Run), and then tags the second partner to do the same. Score is total rounds and reps completed inside the team.

“Fire and Ice”
3 Rounds:
3 Push Jerks (185/135)
4 Front Squats (185/135)
5 Power Cleans (185/135)
30 Pull-Ups
40 Pushups
50 Sit-Ups

“Ground N’ Pound”
On the Minute x 20:
Minute 1 – 100m Prowler (90/45)
Minute 2 – 50m Farmers Carry (53’s/35’s)
Minute 3 – 15/12 Calorie Row
Minute 4 – 15/12 Calorie Bike

Weightlifting Wednesday

Starting on the 0:00…
Every Minute on the Minute x 9
1 Power Clean (75%)

Starting on the 12:00…
Every Minute on the Minute x 9
1 Power Snatch (75%)

Starting on the 24:00…
For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Thrusters (95/65)

“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

“Schlitz”
4 Rounds:
400 Meter Run
4 Ring Muscle-Ups
40 Double-Unders

“Mac Attack”

Teams of 3:
50 – 40 – 30 – 20 – 10:
Hang Power Cleans (135/95)
Front Squats (135/95)
Push Jerks (135/95)
*After each full round, the team runs 200 Meters together with a single sandbag (60/40).

“Double Shot”
18 – 15 – 12
Calorie Row
Power Snatch (95/65)

Directly into…

18 – 15 – 12
Toes to Bar
Overhead Squats (95/65)

“Hawaiian Punch”
5 Rounds:
200 Meter Run
15 Burpees
15 Wallballs (20/14)
15 Kettlebell Swings (53/35)

Weightlifting Wednesday

Starting on the 0:00…
Every Minute on the Minute x 9
1 Power Clean (70%)

Starting on the 12:00…
Every Minute on the Minute x 9
1 Power Snatch (70%)

Starting on the 25:00…
For Time:
4 Sets of 20 Unbroken Deadlifts (185/135)