Warm Up “Roxane”   In teams of two, alternate rounds to complete as many rounds and reps as possible in 35 minutes of: 10 Burpees 10 Toes to Bar or Hanging Leg Raises 10 Goblet Squat   *post your Score

Every minute, for 17 minutes ODD: 20 Russian swings EVEN: 40 sec Alternating Dead Clean (One Arm)   For Time 50 One Arm Snatch from swing (25 each arm) 50 American Swing 50 Goblet Lunges 50 One Arm Shoulder to…

1.) Partner A: Row 500m Partner B: Amrap Sit ups (change and continue)   2.) A: 200 DU B: Amrap Deadlift 80kg   3.) A: 500m Row B: Amrap Pull ups   4.) A: 60 Wallball B: Amrap Burpees  …

Four sets of: Snatch-Grip Deadlift x 6 reps Rest 60 seconds Single-Arm Dumbbell Press x 8 reps each Rest 60 seconds 100-Meter Suitcase Carry + Waiter’s Carry Rest 60 seconds For max reps/calories: 2 Minutes of SU (for calories) 2 Minutes…

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dips on Rings x 15-20 reps Station 2 – Handstand Hold x 45-60 seconds Station 3 – Hang L-Sit or L-Sit Progression x 45-60 seconds   Five…

Three sets of: Strict Shoulder Press x 8 reps Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps Rest 60 seconds Prone Plank Hold x 60 seconds Rest 60 seconds   Complete as many rounds and reps as possible…

Three sets of: Back Squat x 10 reps (from Rack) Rest 90 seconds MedBall Leg Curls x 12 reps Rest 90 seconds Reverse Snow Angels x 20 reps Rest 90 seconds   Complete as many rounds and reps as possible…

Every 90 seconds, for 18 minutes (4 sets): Station 1 – Deadlift x 8 reps Station 2 – Single leg hip bridge x 12 reps each leg Station 3 – Supine Ring Rows x 20 slowly B. For time: 40…

Every minute, on the minute, for 16 minutes (4 sets of each): Minute 1 – Goblet Squat with KBs x 10-12 reps Minute 2 – Goblet Alternating Lunges with KBs x 10-12 reps Minute 3 – Hollow Rock x 30seconds…