OPEN – PERFORMANCE – FITNESS “Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95)...

OPEN & PERFORMANCE Front Squat 3 Sets of 5 “Wasabi” For Time: 1,000 Meter Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees

OPEN & PERFORMANCE “Sock Hop“ Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power...

Strength: OVERHEAD SQUAT OPEN & PERFORMANCE “Overtime” For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200...

OPEN & PERFORMANCE “Back Seat” AMRAP 18: 40/30 Calorie Bike 30 AbMat Sit-ups 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)

OPEN & PERFORMANCE “Gwen” 15-12-9: Unbroken Clean and Jerks FITNESS “Gwen-ish” 3 Minutes Clean and Jerks (95/65) Rest 3 Minutes 2 Minutes...

OPEN & PERFORMANCE “Fire Drill” 4 Rounds: 400 Meter Run 12 Dumbbell Snatches (70/50) 15 Chest to Bar Pull-ups FITNESS “Fire Drill” 4...

OPEN & PERFORMANCE “Last Legs” Teams of 3, For Max Reps: 0:00 – 5:00 – Front Squats 5:00 – 10:00 – Row for Calories 10:00 – 13:00 – Rest...

“Aaron Paul Roberts” Perform for time in Teams of 2. Partition the work any way unless specified otherwise: 3 Rds: 6 Clean & Jerks,...

OPEN – PERFORMANCE – FITNESS “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)