“BIG TUNA”
AMRAP 7:
12/10 Calorie Bike
9 Box Jumps
Rest 2 Minutes
AMRAP 7:
12/10 Calorie Bike
9 Toes to Bar
Rest 2 Minutes
AMRAP 7:
12/10 Calorie Bike
1-2-3…Rope Climbs
(15′) FX: 20/18; Leg Raises
RX: 24/20
RX+: 30/24; ECHO
Bench Press
On the 3:00 x 5 Sets:
3 Bench Press @ 80 – 85%
* Same Weight Across
“Bundle Up”
AMRAP 10:
5 Pull-ups
30 Double Unders
10 Push-ups
FX: 45 SU
RX: as Written
RX+: C2B
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
Overhead Squat
On the 3:00 x 5 Sets:
3 Overhead Squats
* Same Weight Across
“Overdue”
Overdue”
AMRAP 10:
E2MOM Calorie Row
[Starting at 0:00]:
15 Overhead Squats
FX: 65/45
RX: 75/55
RX+: 95/65
Squat Clean
On the 2:30 x 5 Sets: 5 Squat Cleans
* Same Weight Across
Achoo!
AMRAP 8:
30 DU (45SU)
3 Power Cleans
3 Front Squats
3 Push Jerks
FX: 95/65
RX: 115/85
RX: 135/95
Ship Shape
[TEAMS OF 2]
On the 5:00 x 5 Rounds:
30/24 Calorie Row
6 Rope Climbs (15′)
Max Calorie Bike
* You-go-I-go style
RX: ECHO
Bench Press
On the 2:00 x 5 Sets:
5 Bench Press @ 78 – 82%
* Same Weight Across
“Rahoi”
AMRAP 12:
12 Box Jumps
6 Thrusters
6 Bar-Facing Burpees
FX: 75/55; 20/18
RX: 95/65; 24/20
“Run it Back”
On the 4:00 x 6 Rounds:
12 Pull-ups
21 KB Swings
400 Meter Run
FX: 35/26
RX: 53/35
RX+: 53/35; C2B
Overhead Squat
On the 2:00 x 5 Sets
5 Overhead Squat @ 78 – 82%
*Same weight across
“Overhead Costs”
AMRAP 10
10-20-30… Overhead Squats
15-25-35…x Calorie Row
*Increase by 10 squat and 10 calories each time until time expires.
FX: 75/55
RX: 95/65
RX+: 115/85
Rabbit’s Foot”
5 Rounds For Time:
200 Meter Run
21-18-15-12-9 Toes to Bar
200 Meter Run
21-18-15-12-9 Deadlifts
Time Cap: 30 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155