“Fore!”
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches
Rest 4 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches
Rest 4 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches
FX: 150 SU; 75/55; 75/55; 95/65
RX: 75/55; 95/65; 115/85
RX+: 95/65; 115/85; 135/95
Front Squat
3 Rep Max
“The Admiral”
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps
Time Cap: 20 Minute
FX: 95/75; 20/18
RX: 135/95; 24/20
RX+: 155/105; 24/20
Power Snatch
1 Rep Max
“Paper Tiger”
3 Rounds For Time:
400 Meter Run
10 Power Snatches
Time Cap: 12 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
“Have A Nice Trip”
TEAM OF 3 VERSION:
AMRAP 25:
3 Rounds:
100 Double Unders (Each)
75 Thrusters
50 Chest to Bar Pull-ups
Directly Into.. Max Bar-Facing Burpees
* All Athletes Must Finish 100 Double Unders Before Advancing *
Split Thrusters, Pull-ups, and Burpees Between Partners
FX: 150 Singles, 45/35; Ring Rows
RX: 75/55, Pull Up
RX+: 75/55, C2B
“High Wire”
5 Rounds For Time
1-2-3-4-5 Rope Climbs
50′ Dumbbell Walking Lunge
25/20 Calorie Row
Rest 1 Minute Between Rounds
Time Cap: 25 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s; Legless
Bench Press
3 Rep Max
“Cinderella”
AMRAP 15:
5 HSPU
10 T2B
15 Wallballs
FX: 14/10; Leg Raises; 35s/25s DB Push Press
RX: 20/14; GHDs
RX+: 20/14
“ESPN 8: The Ocho”
8 Rounds For Time:
200 Meter Run
4 Bar Muscle-ups
8 Clean & Jerks
Time Cap: 20 Minutes
FX: 95/65; Burpee Pull-Up
RX: 115/85; Strict C2B
RX+: 115/85
Steel Trap
Clean & Jerk
1 Rep Max
For Time :
30-20-10
Chest to Bar Pull-ups
3-2-1 Rounds of Dumbbell “DT”
Time Cap: 15 Minute Cap
FX: 35s/25s; Jhook Pull ups
RX: 50s/35s; Pull Ups
RX+: 50s/35s
“Sandy Cheeks”
TEAMS OF 3
AMRAP 25:
90 Power Snatches
90 Burpee Box Jump Overs
60 Power Snatches
60 Burpee Box Jump Overs
30 Power Snatches
30 Burpee Box Jump Overs
Directly Into…
Max Calorie Team Row
* Each Partner Has Own Rower *
Score Is Total Combined Calories
FX: 75/55; 75/55; 95/65; 20/18
RX: 75/55; 95/65; 115/85; 24/20
RX+: 95/65; 115/85; 135/95; 24/20