3 Rounds for Time: 800m. Run 12 Deadlift @155/105 9 Hang power clean @155/105 6 Push Jerk @155/105

For Time: 200m. Walking lunge @45/35lb. bar *After every 5 steps, complete 5 push press **Every time the bar is put down, athlete must run to the finish line and back to their bar.

8, 90 second rounds: 10 Wall balls 20/14lb ball to 10ft target with remaning time complete 1 Unbroken set of KB swings 53/35lb *Score is # of kettlebell swings.  

“Nicole does Toes to Bar” 20 Minute AMRAP: 400m. run Max rep Toes to Bar *Score is total TTB, with the athlete having to run 400m. after every drop from the bar.  

8 Rounds for Time: 2 Overhead squat @155 8 Burpee box jumps @36″/30″ 7 Wall ball 2-for-1’s @20/14lb. 27′ Handstand walk

2 Minute AMRAP: Clean and Jerks @ 155/115 Rest 1 minute 2 minute AMRAP: Clean and Jerks @ 135/95 Rest 1 Minute 2 Minute Amrap: Clean and Jerks 115/75 *Three separate scores  

5 Rounds for time: 5 Deadlift @ 275/185 10 Burpees

20 Minute AMRAP: 50-40-30-20-10 Wall balls @20/14lb. to 10’/9′ Double unders Remaining time, complete rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air squats *Every repetition completed counts towards your final score.

15 Minute AMRAP: 3 Front squats @bodyweight for men/ 3/4 bodyweight for women 400 m. run 5 Strict pull-ups

10 Rounds for Time: 5 Burpee box jumps @24″/20″ 1 Rope climb @15′ *Burpees must be box facing.