For Time: {45 Minute Time Cap}

Teams of 3:

300/250 Cal Row

200 Bar Facing Burpees

100 Thrusters 95#/65#

*1 Person Working at a Time, Switching as Neeeded

Weight Lifting 

Overhead Squats

5-5-5

WOD

For Time:

1,000 Meter Row

30 Pull-ups

50 Overhead Squats (75/55)

WOD 

3 Rounds: 

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20")

1 Minute Push Press (75/55)

1 Minute Row Calories

1 Minute Rest

WOD

5 Rounds For Time:

10 Kettlebell Swings (70/50) 

200' Single Arm Farmers Carry (70/50)

20/15 Calorie Assault Bike

WOD

Teams of 3

AMRAP 7: 

50 Back Squats (155/105) 

50 Back Squats (185/135) 

Max Back Squats (225/155) 

Rest 3 Minutes 

AMRAP 7: 

50 Bench Press (135/95) 

50 Bench Press (155/105) 

Max Bench Press (185/135) 

Rest 3 Minutes 

AMRAP 7: 

50 Deadlifts (185/135) 

50 Deadlifts (225/155) 

Ma...

WOD

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*

WOD

For Time: 21 Power Snatches (95/65)

5 Rounds of "Cindy"

21 Overhead Squats (95/65)

5 Rounds of "Cindy"

21 Squat Snatches (95/65)

**Cindy 5 Pull Ups10 Push Ups15 Squats

WOD

AMRAP 18: 

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

200m Run

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

200m Run 

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

200m Run 

...

Continue to Add (10) Reps Until Time

**Run counts as 2 Reps - 1 rep out...