AMRAP In 10 Minutes

Max Calorie Row

5 Pull-ups, 10 Push-ups, 15 Squats

AMRAP In 10 Minutes

Max Calorie Assault Bike

60 Double Unders

AMRAP In 10 Minutes

Max Burpees

15 Med Ball Cleans (20/14)

R1: 6 Rounds Each for Time:

10 Bar Facing Burpees

21/15 Calorie Row

10 Bar Facing Burpees

2 Minute Rest in between

R2: 6 Rounds Each for Time:

10 Bar Facing Burpees

21/15 Calorie Row

10 Bar Facing Burpees

2 Minute Rest in between

R3:6 Rounds Each for Time:

10 Bar Facing Burpees

15/12 Calorie Row

10 Bar Facing Burpees

2 Minute Rest in between

R1: 8 Rounds for Time:

Buy in: 800 Meter Run 

8 Kettlebell Swings (55/35)

8 Handstand Push-ups

8 Overhead Squats L/R

8 Meter Handstand Walk (25ft)

R2: 8 Rounds for Time:

Buy in: 800 Meter Run 

8 Kettlebell Swings (40/25)

8 Handstand Push-ups on Box

8 Overhead Squats L/R

8 Meter Handstand Walk (25ft) Attempt

R3: 8 Rounds for Time:

Buy in: 800 Meter Run 

8 Kettlebell Swings (30/15)

8 Strict Shoulder Press

8 Overhead Squats L/R

8 Meter Handstand Walk Around Box

R1: For Time:

30 Squat Snatch (95/65)

40 Toes to Bar

50 Box Jumps (24/20)

R2: For Time:

30 Squat Snatch (75/55)

40 Hanging Knee Raises

50 Box Jumps (20/14)

R3: For Time:

30 Squat Snatch (45/35)

40 Sit-ups

50 Box Step-ups (20)

R1: “Lynne”

5 Rounds For Max Reps of:

Bench Press (Bodyweight/.75 Bodyweight)

Pull-ups

R2: Lynne”

5 Rounds For Max Reps of:

Bench Press (.75 Bodyweight/.50 Bodyweight)

Pull-ups with Band

R3: R1: “Lynne”

5 Rounds For Max Reps of:

Bench Press (.50 Bodyweight/.40 Bodyweight)

Ring Rows

R1: 2 Rounds For Time:

600 Meter Run

40 Overhead DB Lunges (50/35)

30 Alternating Pistols

20 Ring Push-ups

R2: 2 Rounds For Time:

600 Meter Run

40 Overhead DB Lunges (40/20)

30 Alternating Pistols on Box

20 Ring Push-ups from Knees

R3: 2 Rounds For Time:

600 Meter Run

40 Farmers Carry DB Lunges (30/15)

30 DB Goblet Squats

20 Push-ups

AMRAP in 30 Minutes with a Partner

Buy in:

Heads: 2,000 Meter Row

Tails: 1,600 Meter Run

With Remaining Time

Heads: 20 Kettlebell Swings (55/35)

Tails: 20 Dumbbell Snatches (50/35)

Heads: 20 Med Ball Cleans (20/14)

Tails: 20 Wall Balls (20/14)

Heads: 20 Push-ups

Tails: 20 Pull-ups

Heads: 20 Overhead Lunges

Tails: 20 Handstand Push-ups

R1: 4 Rounds for Time

75 Double Unders

5 Power Snatch (75% of 1 Rep Max)

15 Pull-ups

R2: 4 Rounds for Time

40 Double Unders

5 Power Snatch (65% of 1 Rep Max)

15 Pull-ups with Band

R3: 4 Rounds for Time

150 Single Unders

5 Power Snatch (55% of 1 Rep Max)

15 Ring Rows