A
Every 2 minutes for 9 total sets 
3 power snatches for first three sets
2 power snatches for next three sets
1 power snatch for final three sets

B
For time 
21 power snatches (50ish% of heaviest single from A)
30 wall balls
15 power snatches 
30 wall balls
9 power snatches 
30 wall balls

–

Eric

A
3 rounds for time of:
60 double unders
20 kettlebell swings 
Run 400 meters

B
3×15 weighted back extensions 
3×10 reverse hyper

–

Jamie

A
Back Squat
3-3-3-3-3

B
Body weight Extravaganza

2 minutes of max reps at each station, no rest between:

Air Squats
Handstand push-ups OR push-ups 
GHD sit-ups OR abmat sit-ups
Wall walks 
Toes to bar 
Ring dips OR bar dips 
Pistols

No score

–

As many reps as possible in 3 minutes of:
Row 21/18 calories 
21 deadlifts 
Max bar facing burpees

Rest 3 minutes

As many reps as possible in 3 minutes of:
Row 18/15 calories 
18 deadlifts 
Max bar facing burpees

Rest 3 minutes

As many reps as possible in 3 minutes of:
Row 15/12 calories 
15 deadlifts 
Max bar facing burpees

Rest 3 minutes

As many reps as possible in 3 minutes of:
Row 12/9 calories 
12 deadlifts 
Max bar facing burpees

Score total burpees combined from all 4 AMRAPS

–

A.
15 minutes to establish a 7 rep max thruster

B.
12-9-6-3
Thruster (heavy)
Bar muscle up

–

Nick and Barb

For time:
1 mile run
800m run backwards
400m med ball run
200m Dumbbell farmers carry

–

Jess – welcoming you to the gun show

Open Gym

–

Adam

A.

Max clean 

B.

Max set of push ups 

C.

*5 rounds* 

12 cleans (50% max) 

50% max push ups 

Score = (max clean + max push ups) / time in seconds

–

Bubby

A.

Gymnastic tumbling – 10 min structured, 10 min free range to play

B.

Warm up sets for “D” (first set in “D” is a working set) – 10 min

C.

*E2MOM for 8 sets* 

2 back squats (heavy) 

–

Hannah

Max 3 rep weighted pull up, ring rows or band as necessary (5 sets) 

 –

*15 min AMRAP* 

2-4-6-8-…….

Kettlebell snatch

pull ups 

–

Vina