Deadlift
15 Minutes Deadlift
Build to Heavy Single
“Same Same, But Different”
5 Rounds:
9 Power Cleans
18 DB Box Step-overs
Directly Into..
5 Rounds:
9 Power Cleans
9 Thrusters
Time Cap: 18 Minutes
FX: 75/55; 20/18; 35/25
RX: 95/65; 24/20; 50/35
RX+: 115/85; Pistols
“Sisson”
AMRAP 20:
1 Rope Climb
5 Burpees*
200 Meter Run
FX: 2:1 RC
RX: As Written
RX+: Legless, BBJO 30/24
Strict Press
12 Minutes Strict Press
Build to Heavy Single
“Beastie Boys”
3 Rounds:
1 Minute Wallballs
1 Minute Power Snatches
1 Minute Box Jumps
1 Minute Push Press
1 Minute Calorie Row
1 Minute Rest
FX: 14/10; 95/65; 20/18
RX: 20/14; 115/85; 24/20
RX+: 20/14; 135/95; 24/20
“It’s Gonna Be Me”
[TEAMS OF 3]
AMRAP 30:
75/60 Calorie Bike
60 Box Jump Overs
45 Toes to Bar
30 Synchro Dumbbell Snatches
FX: 35/25; 20/18
RX: 50/35; 24/20
RX+: 50/35; 30/24; ECHO
BACK SQUAT
15 Minutes Back Squat
Max Repetitions of Back Squats @ 90%
* To Technical Failure
* Add 10#
“Team Kalsu”
[TEAMS OF 2]
For Time:
100 Thrusters
EMOM [Starting at 0:00]:
5 Burpees
* Each Partner Does 5 Burpees On the Minute
* Split Thrusters However You’d Like
Time Cap: 18 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
“Shell Shocked”
6 Rounds:
9 Pull-ups
21 Kettlebell Swings
400 Meter Run
Rest 1 Minute Between Rounds
* Score Slowest Round
Time Cap: 30 Minutes
FX: 35/25
RX: 53/35
RX+: Strict; 53/35
Deadlift
12 Minutes Deadlift
Max Repetitions of Deadlifts @ 90%
* To Technical Failure
* Add 10#
“What Are You Doing?”
For Time:
50 Deadlifts
100 Wallballs
150 AbMat Sit-ups
* Partition However You’d Like
Time Cap: 18 Minutes
FX: 185/ 125; 14/10
RX: 205/145; 20/14
RX+: 225/155; 20/14; GHD
“Full Circle”
For Time:
1,500/1,350 Meter Row
100 DU (150 SU)
50/40 Calorie Bike
100 DU (150 SU)
1,500/1,350 Meter Row
Time Cap: 25 Minutes
FX: SU
RX: As Written
RX+: ECHO
*Stagger 6 Minutes if needed
Strict Press
12 Minutes Strict Press
Max Repetitions of Strict Press @ 90%
* To Technical Failure
* Add 5#
Adderall (3 Rounds for reps)
AMRAP 10:
1 Mile Run
Max Clean and Jerks
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters
FX: 115/85; 95/65; 75/55
RX: 135/95; 115/85; 95/65
RX+: 155/105; 135/95; 115/85
Hammer
[TEAMS OF 2]
10 Rounds:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull-ups
* 5 Rounds Each
* Switch After Full Rounds
Time Cap: 30 Minutes
FX: 115/85; Jhook Rows
RX: 135/95
RX+: 155/105; C2B