Burpees

24 min ALT EMOM

• Odd Minutes:
  • 5 Snatches at 105lbs
  • 5 Over the Bar Burpees
• Even Minutes
  • 10 Cal Assault Bike
    

6 Rounds for time (40min cap)

• 7 Ring Dips
• 7 Thrusters (95/65)
• 7 Toes-to-Bar
• 7 Deadlifts (255/165)
• 7 Burpees
• 7 KB Swings (70/53)
• 7 Pull-ups

2 x 25m overhead med ball carries.

Optional Strength: Squats

• Squat Warm Up
• 3 x 5 workset

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders, jump rope, or plate jumps
1 minute of rest

Off CrossFit® main site.

Optional: Deadlift

• Strength Warm Up
• 1 x 5 workset

24 min AMRAP

• 7 Push-ups
• 7 Thrusters (115/75)
• 7 Toes-to-Bar
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-ups
• 7 Lunges with Kettlebell.

1, 2, 3, 4, 5, 4, 3, 2, 1 For Time (16 min cap)

• Deadlifts (315 / 185)
• Bar Facing Burpees
• Wall Walks

7 rounds of 2min work and 1 min rest

• : 30-sec max cal AB
• 3 squat cleans (165/105)
• Max burpee pull-ups for the remaining time

Score: Cals + burpee pull-ups

Repeat until 3000m are reached on each machine – Partner Workout

• Each partner – 25m overhead plate carry (35lb)
  • 1 partner rows 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
• Each Partner 25m overhead plate carry (35lb)
  • 1 partner Skis 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
    

5 Rounds every 4 minutes

Complete the following in under 2 minutes.

• 5 Snatches (115/65)
• 5 Bar Facing Burpees
• 15 Cal AB

The score is the accumulated time it takes to perform the five work rounds.

16 min EMOM

• 9 cal row
• 7 front Squats. (135/65)
• 5 bar facing burpees
• 3 power cleans and jerks. (165/95)

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

• Squat Clean and Jerk (125/75)
• 50′ Shuttle Run