OPEN & PERFORMANCE “Captain Crunch” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie...

OPEN – PERFORMANCE – FITNESS Back Squat Build to a Heavy Set of 3 “Instep Inferno” 4 Rounds: 400 Meter Run 50 Air Squats

Teams of 3 For Time: 800 Meter Run (scale w/400 run) 6 Rope Climbs (scale with 3 ring-rows per 1 climb) 20 Squat Cleans (135/95) (scale...

OPEN – PERFORMANCE – FITNESS “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds.

”John Deere” For Time: 3 rounds: 21-15-9. (15/12/9) Row 15-10-5 (9-8-5) Bike 200 Meter double kB Farmers Carry (55/35) after every rd...

“Double Dribble” 3 Rounds For Time: (15:00) 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) *do not drop bar from top

Skill: 10:00 to establish max reps of bar muscle ups, CTB pull-ups, pull-ups, and or banded pull-ups. Conditioning: 25:00 to complete:...

NOSE BLEED AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) *barbell wt. 35 reps when fresh or 15...

*Bring a friend teams of 3 wod For Time (30 Minute Cap): 60/40 Calorie Bike 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes...