Three 6:00 AMRAPS: 8 Deadlifts (225/155 lbs) 8 Chest-to-Bar Pull-Ups Rest 4 minutes, and then… 8 Burpee Box Jump-Overs (24″/20″) 8 Ring...

OPEN & PERFORMANCE “The Ghost” 6 Rounds: 1:00 Calorie Row 1:00 Burpees 1:00 Double Unders 1:00 Rest

OPEN & PERFORMANCE Pausing Overhead Squat Moderate Set of 2 “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65)

OPEN – PERFORMANCE – FITNESS “Shipwreck” 5 Rounds: 500 Meter Row 10 Medball Cleans (50/35) 16 Medball Reverse Lunges (50/35) 24 AbMat...

OPEN & PERFORMANCE “Half Bad” AMRAP 18: 30 Deadlifts (135/95) 15 Pull-ups 30/21 Calorie Bike 15 Pull-ups FITNESS “Half Bad” AMRAP 18: 30...

OPEN & PERFORMANCE Push Press Heavy Set of 3 “Sky Hook” 3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press...

OPEN & PERFORMANCE “Country Mile” For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80)...

OPEN & PERFORMANCE “Sasquatch” Teams of 3 For Time (30 Minute Time Cap): 250 Thrusters *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30...

OPEN – PERFORMANCE – FITNESS “Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14)