Complete as many rounds and reps as possible in 20 minutes of: 25-ft. one arm kb overhead walking lunge 24k/16 12 burpees 25-ft. one arm kb overhead walking lunge 24k/16 10 chest-to-bar pull-ups (works the same as 16.1) READ MORE

amrap in 17 min of: 7 front squats 185/120 15 wall ball shots 24 kettle swings READ MORE

double “DT ” as a team of 2 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 shoulder to overhead *break up work as you see fit   READ MORE

5 x 2 front squat rest then amrap in 12 min 150m run 15 thrustes 75/55 9 pull ups READ MORE

8 min work on the 2 pause full snatch (pause below knee, pause above knee) 8 min work on the 2 pause full clean (pause below knee, pause above knee) rest then 4 rounds each of: amrap in 3 min 3 power cleans 135/95 6 bar over burpees *rest 1 min after each of the 4 rounds READ MORE

Complete the following chipper for time 1500m row 100 squats 50 double unders 50 sit ups 50 box jumps (20″ all) 30 double unders 30 sit ups 30 box jumps (20″ all)   READ MORE

6 x 2 weighted pull ups rest then “strict Diane” 21-15-9 for time of: deadlifts 225/145 strict handstand push ups READ MORE

3 x 20 bench press rest then complete for time: 800m run 40 power snatches 95/65 30 toes to bar 400m run READ MORE

“Polar Express” Teams of 3: AMRAP 25: 100 Calorie Row 50 Thrusters (95/65#) 100 Calorie Row 50 Thrusters (135/95#) 100 Calorie Row 50 Thrusters (155/105#) 100 Calorie Row Max Thrusters (185/135#) READ MORE

amrap in 15 min of: 20 KB one arm waiters lunge steps 15 pull ups down and  back bear crawl READ MORE