Bullet With Butterly Wings

AMRAP 3 Minutes

Row 500m

Max Burpees over Barbell

Rest 3 Minutes

AMRAP 3 Minutes

500m Row

Max Overhead Squat 95/65

Rest 3 Minutes

AMRAP 3 Minutes

Row 500m

Max Pull-Ups

Folsom Prison

Overhead Squat

2-10-2-10

 

9-15-21

Overhead Squat 95/65

Chest to Bar Pull-Ups

Nancy

5 Rounds

Run 400m

15 Overhead Squats 95/65

Black Bird

Jerk

1-1-1-1-1-1-1

 

4 Rounds

12 Burpees, Lateral

8 Push Jerks 155/105

The Veteran

5 Cycles

3 Minute AMRAP

3 Power Snatch 135/95

6 Toes to Bar

9 Air Squats

Rest 1 Minute between Cycles.

Tabata

Tabata

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

 

Tabata Row (Calories)

Rest 1 Minute

Air Squat

Rest 1 Minute

Pull-Up

Rest 1 Minute

Push-up

Rest 1 Minute

AbMat Sit-Ups

Pain Storm

Pain Storm XIX

AMRAP 45 Minutes

5 Dead-Lifts 95/65

5 Squat Cleans 95/65

5 Front Squats 95/65

5 Push Press 95/65

5 Back Squats 95/65

Delilah

Complete 3 Cycles of:

5 Minute AMRAP

9 Sumo Deadlift High Pull 95/65

15 Toes to Bar

21 Burpees

Rest 1 Minute

11.3

AMRAP 5 Minutes

Squat Clean 165/110

Jerk 165/110

Inside Job

10-9-8-7-6-5-4-3-2-1

Power Snatch 115/75

Handstand Push-Ups

Temple of the Dog

For Time

50 Dead-Lifts 185/135

50 Burpees over the bar

50 Ball Slams 30/20

50 Burpees over the bar

50 Dead-Lifts 185/135

In Bloom

3 Rounds

5 Power Cleans 135/95

10 Push Jerks 135/95

15 Back Squats 135/95

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