WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” Read More …

Skill work: Rowing and thruster efficiency tips 12 Minute AMRAP: 20 Sit-ups 15 Wall balls @20/14 to 10′ 10 Dynamic push-ups to x2 45 lb. plates/ x1 45 lb. plate

4 Rounds for Time: 7 Bar muscle-ups 14 Overhead squats @115/75 21 Box jumps @24/20″  

20 Minute AMRAP: 2 Power cleans @155/115 2 Front squat @155/115 2 Shoulder to Overhead @155/115 20 Double unders *Every round, reps increase by 2, Double unders increase by 10.

For Time: 21-15-9 Hang squat snatch @75/55 Pull-up

12 Minute AMRAP: 200m. run with 45/25 lb. plate buy in then with remaining time rounds of: 15 Dead lifts @135/95 10 Bar facing burpees *The plate from your run must come from your barbell.  

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans Read More …

10 Rounds: 200m. Sprint *Rest as needed between efforts.

Clean and Jerk: 5-5-3-3-1-1-1-1 *Must be touch and go, the bar may not come to a rest on the ground. Then: For Time: 2k Row

All for Time: 3 Rounds of: 14 Over the box burpees @20″ 10 Step ups,alt. @95/65 (back rack) then, 2 rounds: 50 Kettle bell swings @53/35 80′ Walking lunge with kettle bell (front rack)