Back Squat
3 Rep Max
“Severance Package”
7 Rounds:
7 Pull-ups
7 DB Front Squats
7 DB Push Jerks (R)*
7 DB Push Jerks (L)*
*2 DB Holding Front Rack in the Opposite Side
Time Cap: 15 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s, C2B
“31 Heroes”
[TEAMS OF 2]
AMRAP 31
Partner A performs AMRAP of:
8 Thrusters
6 Rope Climbs
11 Box Jumps
While Partner B performs:
400 m DBall Run
Partners switch after each Run.
FX: 115/85; 20/18; 20/14
RX: 135/95; 24/20; 40/20
RX+: 155/105; 30/24; 50/30
Power Snatch
10 Rep Max
“Drive, Chip, & Putt”
For Time:
50 Power Snatches
30 Bar-Facing Burpees
1,000/800 Meter Row
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
“Square Dance”
AMRAP 20:
27 AbMat Sit-ups
21 Dumbbell Bench Press
15 Pull-ups
9 Shuttle Runs
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s; C2B
Front Squat
5 Rep Max
“I Am 12”
AMRAP 12:
60/50 Calorie Bike
Max Rounds With Time Remaining..
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats ….
FX: 95/65
RX: 115/85
RX+: 135/95
“Even Keeled”
5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 DB Snatches
Rest 1 Minute Between Rounds
Time Cap: 27 Minutes
FX: 35/25; Leg Raises
RX: 50/35
Split Jerk
2 Rep Max
“Goofball”
AMRAP 15:
30 Wallballs
20/15 Calorie Row
10 Power Cleans
FX: 95/65; 14/10
RX: 115/85; 20/14
RX+: 135/95; 20/14
Bench Press
1×1 @ 85%
Then
3 @ 77.5-82.5%
3 Minutes at recover pace on bike, ski erg, or row
2 @ 80-85%
3 Minutes at recover pace on bike, ski erg, or row
1 @ 82.5-87.5%
3 Minutes at recover pace on bike, ski erg, or row
3 @ 80-85%
3 Minutes at recover pace on bike, ski erg, or row
2 @ 82.5-87.5%
3 Minutes at recover pace on bike, ski erg, or row
1 @ 85-90%
3 Minutes at recover pace on bike, ski erg, or row
1×1 @ 75%
Cool down walk, bike, ski erg, or row.
“Trust the Process”
AMRAP 10 Minutes
50/40 Assault Bike or 65/52 Row
20 HSPU
FX: 35/25 Strict Press or Box HSPU
RX: HSPU
RX+: Wall facing HSPU
Squat Snatch
1 Rep max
“Hard To Handle”
For Time:
90/75 Calorie Row
75 Hang Power Snatches
60 T2B
Partition However You’d Like
Time Cap: 18 Minutes
FX: 75/55; Leg Raises
RX: 75/55
“Choreography”
4 Rounds For Total Reps:
3 Minute Bike Calories
2 Minute Shuttle Runs
1 Minute DB “Macho Man”
1 Minute Rest
1 Round of DB Macho Man:
3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
FX: 35s/25s
RX: 50s/35s