| “Storm Clouds” For Time: 30 Deadlifts 600 Meter Run 20 Power Cleans 400 Meter Run 10 Front Squats 200 Meter Run Time Cap: 15 Minutes FX: 115/85 RX: 155/105 RX+: 185/125 |
“Doubled Over” 3 Rounds For Time: 80 Double Unders 50 Sit-ups ** 30/24 Calorie Row 10 Dumbbell Hang Snatch (R) 10 Dumbbell Hang Snatch (L) Rest 3 Minutes Between Rounds Time Cap: 30 Minutes FX: 35/25 RX: 50/35 RX+: 70/50; 30 T2B |
Strict Press On the 3:00 x 3 Sets: 3 Strict Press * 5 Second Negative * Build In Weight Omar (Time) For Time 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Thrusters (95/65 lb) 25 Bar-Facing Burpees 30 Thrusters (95/65 lb) 35 Bar-Facing Burpees Time Cap: 18 Minutes |
| “Clown Around” [TEAMS OF 3] AMRAP 30: 50 DUs 200 Meter Run 10 Push Jerks Max Calorie Bike FX: 115/85; 75 SU RX: 135/95 RX+: 155/105; ECHO |
| Front Squat On the 3:00 x 3 Sets 3 Front Squats Starting @ 80% “T.U.P.” [HERO] 15-12-9-6-3: Power Cleans Pull-ups Front Squats Pull-ups Time Cap: 18 Minutes FX: 95/65 RX: 135/95 RX+: 135/95; C2B |
| “Hold Still” 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Front Rack Reverse Lunges Time Cap: 35 Minutes FX: 95/65 RX: 115/85 RX+: 135/95; 20 GHDs |
| Sumo Deadlift On the 3:00 x 3 Sets: 3 Sumo Deadlift Start First Working Set at 80% “Necessary Evil” For Time: 80 Box Jumps On the Minute [Starting at 0:00]: 3 Devil’s Press Time Cap: 15 Minutes FX: 18/20; 35s/25s RX: 24/20; 50s/35s RX+: 30/24; 50s/35s” |
| Fast Break [BENCHMARK] 10 Rounds For Time: 15/12 Calorie Row 15 Wallballs Rest 1 Minute Between Rounds Time Cap: 30 Minutes FX: 14/10 RX: 20/14 RX+: 24/20; 135/95; 20 GHD |
| Bench Press On the 3:00 x 3 Sets: 3 Bench Press Start First Working Set at 80% & Build “Sand Wedge” For Time: 50/40 Cal Bike Into… 10-9-8-7-6-5-4-3-2-1: Power Snatch Toes to Bar Into… 50/40 Cal Bike Time Cap: 18 Minutes FX: 75/55; Leg Raises RX: 95/65 RX+: 115/85; ECHO” |
| “Separation Anxiety” [TEAMS OF 3] 4 Rounds: 60 Burpee Box Jump Overs 30 Synchro AbMat Sit-ups Directly Into…. 4 Rounds: 400 Meter Team Run 20 Synchro Hang Clean & Jerks* FX: 20/18; 95/65 RX: 24/20; 115/75 RX+: 24/20; 135.95; 20 GHD |