1 round of Mary:

5 Handstand Push-ups

10 Alternating One Legged Squats

15 Pull-ups

1 round of DT:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

]]>Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 m

50 Burpees

]]>50 Double Unders

20 GHD Sit-ups

20 Alternating Dumbbell Snatches, 50/35 lbs

]]>60/40 Row/Bike Calories

2 Legless Rope Climbs, 15 ft

]]>Every 3 mins for 30 mins.

]]>- 5 rounds for time of:
- Dumbbell Walking Lunge, 50/35 lbs,
- 25 mL-Sit,
- 20 secsHandstand Walk, 15 m

21/15 Bike Calories

15 Pull-ups

9 Hang Squat Cleans, 135/95 lbs

Partners alternate complete rounds.

]]>10 Ground-to-Overheads, 95/65 lbs

Shuttle Run, 200 yd (4x 50 yd)

]]>AMRAP in 3 mins of:

10 Burpees

3 Muscle-ups

]]>For time:

20 Thrusters, 95/65 lbs

20 Sumo Deadlift High-pulls, 95/65 lbs

20 Push Jerks, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete 4 BurpeesAthletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees

]]>2. For time:50 Burpee Box Jump Overs, 24/20 in

3. For time:50 Bar Facing Burpees

]]>400 Double Unders

200 AbMat Sit-ups

100 Hang Power Cleans, 135/95 lbs

50 Strict Handstand Push-ups

]]>Thruster 95/65

Pullups

]]>35 Double Unders

7 R Arm Kettlebell Snatches, 53/35 lbs

7 L Arm Kettlebell Snatches, 53/35 lbs

]]>20min AMRAP of:

45 Wall Balls, 20/14 lbs

35 Push-ups

25 Deadlifts, 185/135 lbs

15 Knees-to-elbows

(1 teammate works while the other runs 400m)

]]>Every 2 mins for 30 mins.

]]>30 Muscle-ups

]]>5 Pull-ups

10 Push-ups

15 Air Squats

]]>75 Double Unders

Dumbbell Farmers Carry, 50/35 lbs, 50 m

25 GHD Sit-ups

]]>10 Deadlifts, 275/185 lbs

Row, 1000 m

10 Deadlifts, 275/185 lbs

]]>Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

]]>Bar Facing Burpee

Deadlift, 115/75 lbs

Push Press, 115/75 lbs

2. ROMWOD

]]>Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70/53

]]>15 GHD Sit-ups

5 Burpee Pull-ups

]]>6 Hang Squat Cleans, 115/75 lbs

6 Bar Facing Burpees

]]>Push Press 3-3-3-3-3, using heaviest weight per set

Push Jerk 5-5-5-5-5, using heaviest weight per set

]]>Deadlift, 225/155 lbs

Thruster, 95/65 lbs

]]>For Time:

400m run

30 toes-to-bar

15 back squats

400m run

24 toes-to-bar

12 back squats

400m run

18 toes-to-bar

9 back squats

]]>With a continuously running clock perform:1 Row Calorie in the first 1 min ,2 Row Calories in the second 1 min 3 Row Calories in the third 1 min...Continuing this for as long as you are able.

]]>For time:

100 Pull-ups

100 Push-ups

100 AbMat Sit-ups

100 Air Squats

]]>Run, 800 m

40 Toes-to-bars

]]>400m run

30 Thrusters 45/35

]]>Dumbbell Farmers Carry, 50/35 lbs, 50 m

10 Knees-to-elbows

Dumbbell Farmers Carry, 50/35 lbs, 50 m

Handstand Walk, 10 m

]]>AMRAP 5 mins: Double Unders and Clean & Jerks

]]>- 11 Med Ball Cleans, 20/14 lbs
- 11 Handstand Push-ups
- 11 Kettlebell Swings, 53/35 lbs
- 11 Toes-to-bars

- 21 Thrusters, 95/65 lbs
- 21/15 Row Cals
- 15 Thrusters, 95/65 lbs
- 15/10 Row Calories
- 9 Thrusters, 95/65 lbs
- 9/5 Row Calories
- Rest 10 mins, then...
- 3 rounds for time of:
- 15/10 Row Calories
- 5 Bar Muscle-ups

- For time
- Run, 1 mi
- Row, 2000 m
- Run, 1 mi

AMRAP in 3 mins of:

5 Deadlifts, 185/135 lbs

Run, 200 m

Rest 5 mins between each cycle.For each cycle restart the AMRAP.

]]>42 GHD Sit-ups

21 Overhead Squats, 135/95 lbs

7 Rope Climbs, 15 ft

30 GHD Sit-ups

15 Overhead Squats, 135/95 lbs

5 Rope Climbs, 15 ft

18 GHD Sit-ups

9 Overhead Squats, 135/95 lbs

3 Rope Climbs, 15 ft

]]>