Squat Clean
Every 2 min x 9 Rounds:
1 x 5 @ 60% 1RM
1 x 5 @ 65% 1RM
1 x 5 @ 70% 1RM
“Evergreen”
AMRAP 12:
15 Wallballs
1-2-3.. Burpee Pull-ups
FX: 14/10, Burpee Pull-ups
RX: 20/14, Strict C2B
RX+:20,14, BMU
Bench Press
10 Rep Max
“Brick & Mortar”
On the 3:00 x 7 Rounds:
500/400 Meter Row
12 Toes to Bar
FX: Leg Raises
RX: As Written
Part One:
Score Rounds and Reps
AMRAP 20:
8 Single Dumbbell Box Step-ups
10 Dumbbell Snatches
12/10 Calorie Bike
FX: 35/25, 20/18
RX: 50/35; 24/20
RX+: 50/35, 24/20, ECHO
Part 2:
Durante Core
5 rounds-
10 Hollow Rocks
10 V-Ups
10 Tuck ups
10 second Hollow Hold
“Well Rounded”
10 Rounds For Time:
3 Clean and Jerks
200 Meter Run
1 Round of “Cindy”
Time Cap: 27 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
Overhead Squat
From the Ground
Every 90 sec x 8 Rounds
1 x 2 Overhead Squat
“Water Damage”
2 Rounds For Time:
21 Overhead Squats
150 DU (225 SU)
900 Meter Row
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
“Maple Syrup”
[TEAMS OF 3]
AMRAP 25:
60 Calorie Bike
45 Burpee Box Jumps
30 Power Snatches
————————————
3 Men: 60 Calories
2 Men, 1 Woman: 55 Calories
2 Women, 1 Woman: 50 Calories
3 Women: 45 Calories
————————————
FX: 20/18; 75/55
RX: 24/20, 95/65
RX+: 24/20, 115/85
Clean & Jerk
10 Rep Max
“Clean Freak”
AMRAP 12:
2 Squat Cleans*
40 Double Unders
8 Toes to Bar
* Add 2 Squat Cleans Every Round
FX: 95/65
RX: 115/85
RX+: 135/95
“Stickler”
10 Rounds For Time:
8 Deadlifts
6 Ring Dips
4 Pull-ups
200 Meter Run
Time Cap: 20 minutes
FX: 135/95, Boxed Dips, Elevated Ring Rows
RX: 155/105
RX+: 185/135; Strict
Push Press
1 Rep Max
“Omar”
[HERO]
For Time:
10-20-30 Thrusters (95/65)
15-25-35 Bar-Facing Burpees
Time Cap: 15 Minutes
FX: 45/35
RX: 75/55
RX+: 95/65
“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
Score is total time, including rest.
FX: <20 Minutes
RX: <18 Minutes