“Rich” For time: 13 squat snatches Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans Men use .....
Fitness 3 minutes of: Burpees Then, 3 minutes of: 7 deadlifts 7 box step-ups Then, 3 minutes of: Turkish get-ups .....
Endurance Team Relay 8 total rounds of: Partner A: Run 400 meters Partner B: Max Effort KB Swings *switch when .....
Weightlifting Bench press 5-5-5-5-5 reps Finisher 7 minutes of burpees
EMOM FOR 15 MINS 3 Power Cleans 3 Front Squats 3 S2O (95/65)
4 Rounds For Time 25 wall-ball shots 20 DB Snatches Men use 14-lb. Ball and 30-lb DB Women use 10-lb. .....
Running For Time 200m run x2 300m run x2 600m run 300m runx2. 200m run x2 Rest 60sec after each .....
4 Rounds, Each For Time Of 10 ring rows 15 push-ups 20 sit-ups 25 squats Rest at least 3 minutes .....
5 Rounds For Time 6 seated alternating rope pulls 10 toes-to-kettlebells 15 overhead walking lunge steps Run 200 meters
20 Min AMRAP – teams of two 9 dumbbell/KB deadlifts 6 burpees 3 dumbbell power cleans Men use 30-lb. dumbbells .....
20 Min AMRAP 10 leg-assisted ring pull-ups 10 seated dumbbell presses 15 hip extensions
Front Squat 3-3-3-3-3 Follow this rep scheme to work up to a heavy 3 with good form 1 X 3
