Author: WodUp

A. STR Part

Every 2:30 mins x 5 Rounds:
2 Round Trips Sled PushScoring: Not Scored

B. "Side Effects"

5 Rounds For Time:
5 Deadlifts (205/165)
20 Dumbbell 1-Arm Push Press (50/35)
200 Meter Weighted RunScoring: Not Scored

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A. "Chasin' Waterfalls"

4 Rounds For Time:
30/24 Calorie Row or 21/15 Cal Bike or 400 Meter Run
30 Wallballs
30 AbMat Sit-upsScoring: Not Scored

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A. "Forecast"

AMRAP 4:

27/21 Cal Row or 21/15 Cal Bike
21 Power Snatches (75/55)
21 Bar Facing Burpees



Rest 4 Minutes

AMRAP 4:

21/15 Cal Row or 15/9 Cal Bike
15 Power Snatches (95/65)
15 Bar Facing Burpees



Rest 4 Minutes

AMRAP 4:

15/9 Cal Row or 9/6 Cal Bike
9 Power Snatches (115/85)
9 Bar Facing BurpeesScoring: Not Scored

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A. "Strict Nicole"

AMRAP 20:
400 Meter Run or 500 Meter Row or 25/18 Cal Bike
Max Strict Pull-upsScoring: Not Scored

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A. "Drift Away"

AMRAP 15:
50/35 Cal Bike or 75/50 Calorie Row
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (165/105)Scoring: Not Scored

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A. "Shuffleboard"

For Time:
800 Meter Run or 1,000 Meter Row or 50/35 Cal Bike
25 Thrusters (95/65)
25 Pull-ups or 10 Muscle Up
600 Meter Run or 800 Meter Row or 35/27 Cal Bike
25 Overhead Squats (95/65)
25 Toes to Bar
400 Meter Run or 600 Meter Row or 25/18 Cal Bike
25 Front Squats (95/65)
25 Pull-ups or 10 Muscle upScoring: Not Scored

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A. Strict Press

Build to a Heavy SingleScoring: Not Scored

B. "Miracle-Gro"

5 Rounds:
200 Meter Run
12/9 Calorie Bike or 20/15 Calorie Row
9 Strict Presses (95/65)Scoring: Not Scored

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A. "Lethal Weapon"

AMRAP 20:
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
…
[Continue to Add 1 Round of "The Chief"]

1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air SquatsScoring: Not Scored

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A. Build to a Heavy Single

Build to a Heavy SingleScoring: Not Scored

B. "Little Foot"

AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Squat Snatches (95/65)Scoring: Not Scored

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A. Shoulder Press

Build to a Heavy Set of 5Scoring: Not Scored

B. "Touch the Sky"

AMRAP 15:
300 Meter Bike or 150 Meter Row or 100 Meter Run
9 Burpees to Target Scoring: Not Scored

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