1. 50 Squats
2. Run to USB Stairs
3. 40 Lunges
4. Run to USB Stairs
5. 30 Snatch
6. Run to USB Stairs
7. 20 Clean and Jerk
8. Run to USB Stairs
9. 10 Thrusters
10. Run to Reconciliation Pole
11. 10 Thrusters
12. Run to USB Stairs
13. 20 Clean and Jerk
14. Run to USB Stairs
15. 30 Snatch
16. Run to USB Stairs
17. 40 Lunges
18. Run to USB Stairs
19. 50 Squats

Run to Reconciliation Pole

3 Rounds of

• 10 x Snatch
• 10 x Pushups
• 10 x Thruster
• 10 x Bent over row

Run to “E”

2 Rounds of

• 10 x Snatch
• 10 x Pushups
• 10 x Thruster
• 10 x Bent over row

Run to Stop Sign

1 Rounds of

• 10 x Snatch
• 10 x Pushups
• 10 x Thruster
• 10 x Bent over row

1. 25 Wall Balls @ Orchard Common Stairs
2. Run to Reconciliation Pole with Ball
3. 25 Wall Balls @ Orchard Common Stairs
4. 5 rounds of the following:
   • 10 x Snatch
   • 10 x Squats
   • 10 x Sit ups

3 rounds of:

• 10 x pushups
• 10 x bent over rows
• 10 x push press
• 10 x bicep curls

Run to reconciliation Pole

2 rounds of:

• 10 x pushups
• 10 x bent over rows
• 10 x push press
• 10 x bicep curls

Run to “E”

1 round of:

• 10 x pushups
• 10 x bent over rows
• 10 x push press
• 10 x bicep curls

Run to Stop Sign

Every minute do 5 burpees while trying to complete the following:

• 10 Clean and Jerk
• 20 Trusters
• 30 Sit ups
• 40 Snatch
• 30 Situps
• 20 Thrusters
• 10 Clean and Jerk

Run to Spanish Banks first Parking Lot and back! That’s it!

1. 30 Seconds x Snatch
2. 30 Second x Lunge
3. 30 Second x Situps
4. 30 Second x Deadlifts
5. 30 Second x Push Press
6. 30 Second x Cleans
7. 3 minutes to run to Stop Sign
8. 30 Seconds x Snatch
9. 30 Second x Lunge
10. 30 Second x Situps
11. 30 Second x Deadlifts
12. 30 Second x Push Press
13. 30 Second x Cleans
14. 3 minutes to run to Stop Sign
15. 30 Seconds x Snatch
16. 30 Second x Lunge
17. 30 Second x Situps
18. 30 Second x Deadlifts
19. 30 Second x Push Press
20. 30 Second x Cleans
21. Run to Reconciliation Pole and Back

3 rounds (24 minutes)

• 1 min – Row
• 1 min – Push-ups
• 1 min – Skips
• 1 min – Burpees
• 1 min – Sit ups
• 3 min run to stop sign

50 Air Squats

50 Snatch

50 Double unders

Stairs

50 Sit ups

50 Something… I forgot

50 Cleans

Run to Wreck Beach with Ball

7 rounds of:

• 7 x Over a log
• 7 x Push ups
• 7 x Sit ups

Run back to USB