Recommended Warm Up (15 Minutes):

200m Run

15 Air Squats

200m Run

15 Push Ups

200m Run

5 Power Cleans

5 Front Squats

5 Push Jerks

*With Empty Barbell


In a Team of 3:


15 Minute AMRAP:

Partner 1: 200m Run

Partner 2: AMRAP

7 Push Ups

3 Muscle Ups OR 7 Toes to Bar

Partner 3: Rest


5 Minute Rest


15 Minute AMRAP:

Partner 1: 250m Row

Partner 2: AMRAP

3 Power Cleans (135/95#)

3 Front Squats (135/95#)

3 Shoulder to Overhead (135/95#)

Partner 3: Rest


*One person on each station.  If need be, start half of the class on each AMRAP.  One person ALWAYS running or rowing.  Partner 2 is doing the barbell AMRAP or the gymnastics AMRAP.  Pick up where YOU left off on the AMRAP the next time it’s your turn.


Skill Work