“Deviled Leggs”
5 Rounds:
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
25 Wallballs (20/14)
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
10 Single Arm Devil Presses (50/35)

“Not A Smooth Operator”
AMRAP 20:
30 Overhead Squats (95/65)
30 Toes to Bar
30 Pistol Squats or Deficit Reverse Lunges
800m Run

“Back Squat Pyramid”
For Load:
6-4-2-2-2-4-6

Bonus…Part 2:

“On The Nose”
Amrap 15
400m Run
50 Air Squats
40 AbMat Sit-ups

“I Will Survive”
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95)

Rest 5:00

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65)

Rest 5:00

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55)

“Single Tasking…Kinda”
7 Rounds for time:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35)

“Acid Reflux”
5 Rounds For Time:
15 Chest-to-Bar Pull Ups
200 Meter Run, 20/15 Calorie Row or 12/9 Calorie Bike
9 Thrusters (115/85)

2 Rounds for Time:
10 Ring Muscle Ups
20 Bar Facing Burpees
30 Deadlifts 225/155
40 Wall Balls 20/14