Partner Dumbbell DT (Time)

AMRAP in 25 Minutes
100 Meter Run
12 Deadlifts (50/35)
9 Hang Power Cleans
100 Meter Run
6 Push Jerks

Friendly Fran (Time)

3 Rounds for Time:
21 Thrusters (95/65)
21 Chest to Bar Pull-ups

Metcon (Time)

For Time
250 Meter Row
30 Dumbbell Snatches (50/35)
500 Meter Row
25 Toes to Bar/Rings
750 Meter Row
30 Dumbbell Snatches
1000 Meter Row
25 Toes to Bar/Rings

Damn Diane (Time)

3 Rounds For Time
15 Deadlifts (225/155)
15 Strict Handstand Push-ups

Metcon (Time)

For Time:
50-40-30-20-10
Double Under
Sit-ups
5-4-3-2-1
Squat Clean (165/125

Nasty Nancy (Time)

5 Rounds
400 Meter Run
15 Overhead Squats (95/65)
15 Bar Facing Burpees

With a Partner

Buy In: 200 Meter Walking Lunge

16 Rounds for Time:

12 Wall Balls (20/14)

8 Burpee Box Jump Overs (24/20)

100 Meter Run with Ball

Metcon (2 Rounds for reps)

10 Rounds for Reps
:60 on/ :60 off
1. 12/10 Calorie Assault Bike
Max Rep Double Unders
2. 12/10 Calorie Assault Bike
Max Rep Burpees