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For time: Run 400m 30 Wall Balls 25 Pull-ups 30 Box jumps (24/20″) 25 Toes to bar 30 Burpees Run 400m 35 Kettlebell swings (24/16k) 15 Power snatch (95/65lb) 10 Handstand push-ups 40 [...]

“Nancy” 5 rounds for time of: 400m Run 15 Overhead squats (95/65lb)  

For time, 21-15-9 reps of: Burpees Power cleans Follow each round (including the last) with an unweighted 100m lunge. Finisher: 100 Double-unders or use this time to practice them while tired. [...]

Strength: Deadlift – work up to a heavy single Then, as many rounds and reps as possible in 15 minutes of: 5 Deadlifts (275/195lb) 10 Ring dips 15 Pushups on dumbbells* * For Rx, your chest [...]

Strength: Bench Press 5-5-3-3-1 Then, as many rounds and reps as possible in 20 minutes of: Run 400m 20 Wall balls (20/14lb) 20 Kettlebell swings (24/16k)           [...]

“SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees 2 Clean & Jerk (165 / 105) 8 Deadlift (165 / 105) In alternating sequence, 1 athlete will perform flutter kicks [...]

Strength: Strict press 5×5 Then, as many rounds and reps in 15 minutes as possible of: 200m Plate carry (45/25lb) 10 V-up* 3 Push-press (135/95lb) * V-up looks like this: [...]

For time: “Filthy Fifty” 50 Box jumps (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (16/12k or yellow/blue) 50 Walking lungs (L + R = 2) 50 Knees to Elbows 50 Push-press 50 [...]

Skill: Hang power snatch As many rounds and reps in three minutes of: 3 Hang power snatch (95/65lb) 6 Push-up* 9 Squats** REST exactly one minute Repeat for 5 rounds Goes without sayin’ [...]

Strength: Back squat 5×5 Then, as many rounds and reps as possible in 15 minutes of: 10 Toes to bar 10 Goblet squats (24/16k KB) 10 Push-up s with hand release* * Or, for Rx+, do 10 wall [...]