Strength
12 Minutes to Establish Max Repetitions of:
Strict Press @90% To Technical Failure
“Only Fools Rush In”
AMRAP 15
3 Wall Walks
15/12 Cal Bike
10 Hang Power Snatches
FX: 75/55
RX: 95/65
RX+: 115/75; ECHO
Back Squat
17 Minutes Max repetitions of Back Squats @ 85% To technical failure
“Rebar”
21-15-9:
Front Squats
Bike Calories
Power Cleans
Bike Calories
Time Cap: 15 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95; ECHO
“Sitting Room”
8 Rounds For Time:
400 Meter Run
25 AbMat Sit-ups
2 Rope Climbs (15′)
Rest 1 Minute Between Rounds
Time Cap: 40 Minutes
FX: 2:1 RC
RX: As Written
RX+: 20 GHDs
Deadlift
17 Minutes to find max repetitions of Deadlifts @ 85% to technical failure
“Sugar Shack”
For Time:
500/450 Meter Row
Directly Into…
21-15-9:
Box Jumps
Deadlifts
Directly Into…
500/450 Meter Row
Time Cap: 15 Minutes
FX: 20/18; 185/125
RX: 24/20; 205/135
RX+: 30/24; 225/155
“Down With the Sickness”
5 Rounds for time:
400m Run
12 Thrusters
12 Bar Facing Burpees
12 Pull-ups
Time Cap: 30:00
FX: 45/35
RX: 75/55; C2B
RX+: 75/55; 6 BMU
Strict Press
12 Minutes: Max repetitions of Strict Press @ 85% to technical failure
“Medulla Oblongata”
On the 1:30 x 10 Rounds:
30 Double Unders
10 Kettlebell Swings
Max Calorie Equipment
Score: Total Calories
FX: 35/26
RX: 53/35
RX+: 70/53;
“Devil Dogs”
[TEAMS OF 3]
For Time:
1 Mile Run*
50 Devil Press
50 Double DB Clean & Jerks
800 Meter Run*
35 Devil Press
35 Double DB Clean & Jerks
400 Meter Run*
20 Devil Press
20 Double DB Clean & Jerks
*Run Together As a Team Split DB Work As You’d Like
Time Cap: 40:00
FX: 35/25
RX: 50/35
“Butterflies”
5 Rounds For Time:
25/20 Calorie Bike
30 Russian Kettlebell Swings
10-20-30-40-50 Box Jumps
Time Cap: 30:00
FX: 35/26; 20″/18″
RX: 53/35; 24″/20″
RX+: 70/53; 24″/20″
Deadlift
In a 10:00 Window: Max Deadlifts @ 80%
Max set to technical failure.
“Charley Horse”
5 Rounds of:
200m Run
10 Deadlifts
15 Push ups
Time Cap: 15:00
FX: 185/125
RX: 225/155; HSPU
RX+: 245/165; HSPU
“The DeLorean”
5 Rounds x AMRAP 4:
15 TTB
30/24 Calorie Row
60 Double Unders
Max Calorie Row
Rest 4 Minutes Between Rounds
FX: Leg Raises; 90 SU
RX: As Written