“A THING OR TWO”
[Part 1 – 0:00-22:00]
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (135/95)

[Kilos = 61/43]

[Part 2 – 22:00-30:00]
Build to a Heavy Squat Snatch

“FRONT LOADED”
For Time:
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell

“UNDERDOG”
For Time:
50 Double Unders, 20 Overhead Squats (135/95)
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Chest to Bar Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Overhead Squats (135/95)

“Half Murph”

For time:

Run 800 Meters

10 Rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

Run 800 Meters

“FRANK THE TANK”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

5:00 Rest

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

5:00 Rest

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

“MEET THE PRESS”
AMRAP 18:
200 Meter Run
12 Toes to Bar
9 Strict Presses (95/65)

200 Meter Run
12 Toes to Bar
15 Push Presses (95/65)

200 Meter Run
12 Toes to Bar
21 Push Jerks (95/65)

“OVERRATED”
5 Rounds For Time:
7 Power Snatches (115/85)
14 Box Jump Overs (24″/20″)