United Barbell / CrossFit SOMA

For Total Time
3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees

3 minutes Rest

Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time cap: 12 minutes

For Time
200 foot Dumbbell Overhead Lunges (50/35 lb)
50 Dumbbell Box Step-Ups (24/20 in)
50 Strict Handstand Push-Ups
200 foot Handstand Walk

Time Cap: 10 minutes

AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115 lb)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)

Time Cap: 20 minutes

AMRAP in 7 minutes
3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

AMRAP in 20 minutes
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row

10 Rounds for Time
9 Thrusters (95/65 lb)
35 Double-Unders

AMRAP in 13 minutes
55 Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14 lb)
55 calorie Row
55 Handstand Push-Ups

27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lb)

AMRAP in 14 minutes
3 Snatches (135/95 lb)
1 Muscle-Up
12 Wall Ball Shots (20/14 lb)

AMRAP in 5 minutes
4 Power Cleans (155/105 lb)
24 Double-Unders
10 Pull-Ups