CrossFit 

Teams of 2
10 Rounds Total (5 Each):
400 Meter Run
12 Toes to Bar

Sweat-X

18-15-12-9 of:
Calorie Row
DB Front Squats
V-Ups
DB Push Jerk
Ring Row
Rest 1min

CrossFit 

Partners, 5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
*sharing one rower funnel in.

Sweat-X

3-5 Rounds of:
5 Strict Pull-Ups
10 Ring Push-Ups
15 AirSquats

15-12-9-6 of:
Calorie Row
DB Thrusters
x2 Abmat Sit-Ups

AMRAP 10:
Bike or Row for Calories

On the 1:00 - 2 Dumbbell Power Snatches
On the 2:00 - 4 Dumbbell Power Snatches
On the 3:00 - 6 Dumbbell Power Snatches
On the 4:00 - 8 Dumbbell Power Snatches
On the 5:00 - 10 Dumbbell Power Snatches
On the 6:00 - 8 Dumbbell Power Snatches
On the 7:00 - 6 Dumbbell Power Snatches
On the 8:00 - 4 Dumbbell Power Snatches
On the 9:00 - 2 Dumbbell Power Snatches

Dumbbell: (50/35)

Barbell Club

Establish Strict Press Heavy Single
Establish Push Jerk (or Split) Heavy Triple

Death By Cleans
EMOM starting at 5 Reps continue to add 1 reps each minute until you can not complete the reps in time. 135/95 or a # you could cycle 10 reps + fresh.

CrossFit 

For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run

Sweat-X

5 Rounds of:
15m Single Arm KB Farmers Carry (15m R/ 15m L)
*alternate with a partner
​
5 Rounds of:
20 DB Step-Ups 20"
15 KB Swings
10 Push-Ups
*round for round with a partner

CrossFit 

Overhead Squat
​Build to a Heavy Triple 

For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)

Sweat-X

4 Rounds of:
10 DB Bench Press
20 sec. ea. Single Leg Hip Bridge
30 sec. Front Plank

6 Rounds of:
10 DB Cleans
10 DB Front Squats
*round for round with a partner

CrossFit 

AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)

Sweat-X

Workout Definition
Partners-
20min AMRAP:
3-6-9-12...
Kettlebell Swings
Goblet Front Squats
Burpees
*round for round with a partner