PART 1: Front Squat
5 Sets of 3
*Score = Heaviest weight used for a working set
PART 2: "The Admiral"
“Angry Annie”
For Time [30 Minute Time Cap]:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)
*100-ft. Dumbbell Farmers Carry After Every Movement (50's/35's)
PART 1: No Touch Deadlift
5 Sets of 3
*Score = Heaviest weight used in a working set
PART 2: "BRAKE PADS"
PART 1: Deadlift
5 Sets of 3
*Score = Lowest weight used
"Inside Joke" [Partner]
[TEAMS OF 3]
For Time:
50-40-30-20-10:
Deadlifts (225/155)
Toes to Bar
"Rich Mahogany"
AMRAP 30
80 Push-ups
60 Box Jumps (24"/20")
40 Shuttle Runs (10-Meters)
Every 3:00 (including [0:00])
1,000/800 Meter Bike
*Score = Rounds + Reps
"Carpal Tunnel"
3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches (50/35)
Rest 5 Minutes Between Rounds
*Score = Total Rounds + Reps
[Kilos = 22.5/15]
PART 1: Back Squat
5 Sets of 3
*Score = Heaviest weight used
PART 2: "10-dinitis"
On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 Sit-ups
Max Calorie Row
"Team Glen"
[Teams of 2]
For Time:
60 Clean & Jerks (135/95)
Run 1 mile
20 Rope Climbs
Run 1 mile
100 Burpees
"'Til Death Race Do Us Part"
5 Rounds:
15/12 Calorie Bike
10 Burpees
Rest 5 Minutes
5 Rounds:
10 Power Cleans (135/95)
10 Burpees