5 Rounds For Time:

400 Meter Run

30 Wallballs @wallball(20/14)

30 Box Jumps (24"/20")

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Time Cap: 35 Minutes REPEAT FROM 9/20/22

AMRAP 15:

7 Dumbbell Snatches (R)  

7 Dumbbell Snatches (L)

500/450 Meter Bike Erg

3 Rope Climbs (15')

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Dumbbell: @dumbbell(70/50)

AMRAP 20:

8 Toes to Bar

8 Front Rack Lunges

200 Meter Run

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Dumbbells: @dumbbell(50/35)'s

10 Rounds For Time:

200/180 Meter Row

15 Push-ups

10-1 Deadlifts @weight(225/155)

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Time Cap: 18 Minutes

3 Rounds For Time:

200 Meter Run

400 Meter Run

600 Meter Run

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* Rest Equal Time After Each Run Time Cap: 35 Minutes

For Time:

30 Power Cleans

600 Meter Run  

20 Front Squats

600 Meter Run  

10 Squat Cleans

600 Meter Run  

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Barbell: @weight(155/105)

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Time Cap: 15 Minutes

For Time:

2,001 Meter Row

343 Double Unders

110 Dumbbell Box Step-ups (20")2,977

Meter RowDumbbell: @dumbbell(50/35)

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Time Cap: 35 Minutes

For Time:  

2,000/1,800 Meter Bike Erg

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21-15-9: Kettlebell Swings @kettlebell(70/53)

Burpees

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2,000/1,800 Meter Bike Erg

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21-15-9: Kettlebell Swings @kettlebell(70/53)

Burpees

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2,000/1,800 Meter Bike Erg

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Time Cap: 25 Minutes

3 Rounds For Time:
800 Meter Run @weight(45/35)
3 Rope Climbs (15')
12 Thrusters @weight(135/95)

Time Cap: 25 Minutes

3 Rounds x AMRAP

4: 500/450 Meter Row

25 Deadlifts @weight(185/135)

Max Box Jumps (24"/20")

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Rest 2 Minutes Between Rounds

5 Rounds For Time:

40 Sit-ups 3 Rounds of "Cindy"

200 Meter Farmers Carry @dumbbell(50/35)'s1

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Round of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

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Time Cap: 30 Minutes

AMRAP 15:

30/24 Calorie Bike Erg

10 Clean & Jerks @weight(115/85)