Strict Shoulder Press 7×1

then

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Dead Lift 5×5

then

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Run 400m
300 Thrusters 65lbs
Run 400m
150 pullups
Run 400m

Up to 5 people per team.  While doing thrusters the bar may not touch the ground ever.  5 burpee penalty for entire team if bar touches the ground.

Snatch 2-2-2-2-2-2 reps

then

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Row 2k

then

“Nick”

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

Bench Press 5-5-5-5-5 reps

then

21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster

“Strange”

Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

Back Squat 1-1-1-1-1-1-1 reps

then

“SQT”

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Team Cindy
30 min AMRAP

5 pullups
10 pushups
15 squats

Only one team member can be working at a time. While each team member does their Cindy round the other two must do jumping jacks.