Suitcase Deadlifts

RED (RX+):
5 Rounds for Time:
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Toes-to-Bars
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)

Load: 65/45 lb.

WHITE (RX):
5 Rounds for Time:
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Toes-to-Bars
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)

Load: 50/35 lb.

BLUE:
5 Rounds for Time:
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Wall-Lying Hands-to-toes
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)

Monday Madness

RED (RX):
Min. 0-5 complete
10 Wall Climbs
5 Rope Climbs
Min. 5-10 complete
Assault Bike 60/50 cal.
Min. 10-15 complete
800-m Run
Min. 15+ complete
20 Squat Snatches (135/95 lb.)

*Score is the time taken to complete each section

WHITE:
Min. 0-5 complete
10 Wall Climbs
5 Rope Climbs
Min. 5-10 complete
Assault Bike 50/40 cal.
Min. 10-15 complete
800-m Run
Min. 15+ complete
20 Squat Snatches (115/75 lb.)
BLUE:
Min. 0-5 complete
75-m Bear Crawl
5 Seated Rope Climbs
Min. 5-10 complete
Assault Bike 40/30 cal.
Min. 10-15 complete
600-m Run
Min. 15+ complete
15 Squat/Power Snatches

Embrace the Suck

RED (RX):
5 Rounds for Reps:
1 min. Parallette Pass-Throughs
1 min. Burpee Jumps Over Parallette
1 min. Overhead Plate Sit-ups (25/15 lb.)

WHITE:
5 Rounds for Reps:

1 min. Parallette Pass-Throughs
1 min. Burpee Jumps Over Parallette
1 min. Overhead Plate Sit-ups (15/10 lb.)

BLUE:
5 Rounds for Reps:
1 min. Bench Pass-Throughs
1 min. Burpees
1 min. Sit-ups

Synchronized

Strength:
Split Squats
4-4-4-4-4

Metcon:
For Time:
60 Partner Wall Balls (both work at the same time, standing next to each other, 30 each)
30 (total) Leapfrogs over partner (15 reps each)
15 Synchronized Pull-ups
*Scale to 30 Jumping Pull-ups.

Let’s get technical

RED (RX+):
AMRAP in 12 Minutes:
2 Ring Muscle-ups
5 Air Squats
Every round, add 2 MU and 5 Air Squats

WHITE (RX):
AMRAP in 12 Minutes:
1 Ring Muscle-up
5 Air Squats
Every round, add 1 MU and 5 Air Squats

BLUE:
AMRAP in 12 Minutes:
2 MU Transitions
4 Air Squats
Every round, add 2 MUT and 4 Air Squats

Blame it on Barry

RED (RX):
Death by:
Shuttle Runs and Squat Cleans (135/95 lb.)
As far as possible.

*On the Even minute add one Shuttle Run (1 x 20 m – out and back)
*On the Odd minute add one Squat Clean

WHITE:
Death by:
Shuttle Runs and Squat Cleans (115/75 lb.)
As far as possible

BLUE:
Death by:
Shuttle Runs and Squat/Power Cleans
As far as possible.

Hurricane Pre-Party

RED (RX):
21-15-9-6 for Time:
500-m Row
(1 MB Clean + 1 MB Front Squat) (20/14 lb.)
(1 KB Clean + 1 KB Lunge) (24/16 kg)

WHITE:
21-15-9-6 for Time:
350-m Row
(1 MB Clean + 1 MB Front Squat) (20/14 lb.)
(1 KB Clean + 1 KB Lunge) (16/12 kg)

BLUE:
18-12-6-3 for Time:
350-m Row
(1 MB Clean + 1 MB Front Squat)
(1 KB Clean + 1 KB Lunge)

Accessory Geared Triplet

RED (RX):
5 Rounds for Time:
100-m Overhead MB Carry (20/14 lb.)
20 MB Russian Twists
20 MB Hip Extensions

WHITE:
5 Rounds for Time:
100-m Overhead MB Carry (16/10 lb.)
20 MB Russian Twists
20 Hip Extensions

BLUE:
5 Rounds for Time:
100-m MB Carry
20 MB Russian Twists
20 Good Mornings