Name Description
"Negative Split" For time 1k Row 50 Dumbbell Snatches (22.5/15kg - 50/35lb) 1k Row
Dumbbell Snatch Rowing
"Isa-Grace" For time 30 Snatches 30 Clean & Jerks (61/43kg - 135/95lb)
Clean and Jerk Snatch
"My Arms Hurt" AMRAP 15 10 Pull Ups 10 cal Air Bike
Air Bike Pull Ups
"Happy Days" For time 21-15-9 Pull Ups Snatches (61/43kg - 135/95lb) - 400m Run before each round
Pull Ups Running Snatch
"Curtain Call" EMOM 15 2 Squat Snatches - build to a heavy double
Snatch
"2k Row" For time 2000m Row
Rowing
"Grunt Work" 6 rounds for time 20/14 cal Air Bike 50' Sandbag Carry (70/50kg - 155/110lb)
Air Bike Sandbag Carry
"Crunch Time" For time 15-12-9-6-3 Toes to Bar Thrusters (43/30kg - 95/65lb)
Thrusters Toes to Bar
"Double Dutch" For time 100 Double Unders 30 Box Jump Overs 20 Toes to Bar 30 Box Jump Overs 100 Double Unders
Box Jump Overs Double Unders Toes to Bar
"Marching Orders" For time 1k Dumbbell Farmers Carry (2x22.5/15kg - 2x50/35lb) - 10 burpees every time you break
Burpees Farmers Carry
"Push the Earth" EMOM 15 Max Handstand Push Ups - rest 30 seconds
Handstand Push Ups
"Snap Back" AMRAP 15 10 Toes to Bar 5 Squat Snatches (61/43kg - 135/95lb)
Snatch Toes to Bar
"Motivation" 6 rounds for time 400m Run 10 Dumbbell Snatches (22.5/15kg - 50/35lb) 20 Box Jump Overs
Box Jump Overs Dumbbell Snatch Running
"All 'bout Extension" AMRAP 20 1k Bike Erg 10 Sandbag Cleans (70/50kg - 155/110lb)
Bike Erg Sandbag Clean
"EMOM-abel" For time EMOM 10 3 Power Snatches (61/43kg - 135/95lb)
Power Snatch