“Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9 / 9-15-21) Calories on Machines.Read more

Front Squat 3 Sets of 5 “Wasabi” For Time: 5 Laps (1,000 Meter Run) 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing BurpeesRead more

“Overtime” For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squats Barbell: (95/65)Read more

“Back Seat AMRAP 18: 30/21 Calorie Assault Bike 30 AbMat Sit-ups 20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)Read more

“Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.Read more