6 Minute AMRAP
'Hans Gruber'
21 - Single Arm Dumbbell Clean
19 - Single Arm Dumbbell Deadlift
04 - Single Arm Bent Over Row
06 - Lateral Over Dumbbell Burpee
- 1 Minute Rest -
6 Minute AMRAP
'Harry'
14 - Single Arm Push Press
20 - Goblet Squat
01 - Single Arm Devil Press Thruster
06 - Renegade Row (L&R = 1 REP)
- 1 Minute Rest -
6 Minute AMRAP
'Professor Snape'
21 - Mountain Climbers
22 - Air Squats
24 - Jumping Jacks
25 - Shoulder Taps (Straight Arm Plank)
27 - Alt Lunges
29 - Alt Leg Raises
10 - Up Downs
11 - Push-Ups
- 1 Minute Rest -
6 Minute AMRAP
'Absolem'
69 Alt Dumbbell Snatches
01 - Curtis 'P'

For Time (25-minute cap)
26 reps
C - CLEANS
0 - OVERHEAD LUNGES OR SQUATS
R - BENT OVER ROWS
N - NEGATIVE DEADLIFT
E - ELBOW TO KNEE
L - LATERAL JUMP OVER DUMBBELL
I - INCH WORM
U - UP DOWNS
S - SNATCH
*20 seconds work, 20 seconds 1 burpee + rest and repeat.

For Time
Buy-in
19 - Up Downs
77 - Lunges
10 reps of the following
M - Man Makers
A - Air Squats
R - Russian Twists
A - Air Squats
D - Deadlift
O - Over Dumbbell Burpee
N - Narrow Goblet Squat
A - Air Squats
Cash-out
19 - Plank Kick Through
86 - Mountain Climbers ( L&R = 1 REP)
60 Second Plank

Buy In - 31 Reverse Lunges
3 Rounds
19 - Russian Twists
8 - Push Jerks
9 - Goblet Squats
Cash Out - 31 Forward Lunges

5 Rounds For Time
16 DB Deadlifts
9 Pull-ups
3 Curtis P
Rest Two Minutes
5 Rounds
19 DB Overhead Lunge (Alternating Lunge)
9 Toes to Bar
3 Man Makers
Finisher
5 Minute Cardio of Choice

13 x Rounds
(S) 13 x Single Arm Kneeling Shoulder Press
(A) 13 x Alternating KB / DB Swings
(S) 13 x Sit-Ups
(H) 13 x Hand Release Push Ups
(A) 13 x Air Squats
CASH OUT -
3 Dog Makers*
26 - UP Downs
20 - Mountain Climbers
* One Dog Maker is a Double Dumbbell Burpee to plank, move weight left/right arm forward back, hop up straight into double front rack squats x 2

4 Rounds For Time
45 seconds on / 15 seconds off
1) 100m run
2) Wall Ball Shots
3) Battle rope or Inertia wave
4) Shoulder wall ball squats

With a Running Clock in 26 minutes
From 0:00-5:00, perform:
50 Burpee Star Jumps
Then from 5:01-10:00, AMRAP of:
3 Dumbbell Thrusters (50/35 lb)
2 Overhead Lunges (50/35 lb)
1 Prison Burpee
Then from 10:01-18:00, perform:
21-15-9
Alternating Dumbbell Snatches (50/35 lb)
Dumbbell Deadlifts (50/35 lb)
15-12-9
Dumbbell Hang Snatches (50/35 lb)
Sit-Ups
12-9-6
Dumbbell Shoulder-to-Overheads (50/35 lb)
Hands to Toes V-Ups
Finally from 18:01-26:00, perform:
10 Dumbbell Ground-to-Overheads (50/35 lb)
20 Jumping Squats
30 Jumping Jacks
40 Russian Twists
30 Jumping Jacks
20 Jumping Squats
10 Dumbbell Ground-to-Overheads (50/35 lb)

4 Rounds in 20 minutes
Minute 1:
45 seconds Seated Strict Presses (20/14 lb)
15 seconds Rest
Minute 2:
45 seconds Sit-Ups to Push Presses (20/14 lb)
15 seconds Rest
Minute 3:
45 seconds Bent Over Rows (20/14 lb)
15 seconds Rest
Minute 4:
45 seconds Push-Ups
15 seconds Rest
Minute 5:
45 seconds Mountain Climbers
15 seconds Rest
Repeat 4 times

2 Rounds for Time
21 Russian Twists
15 Reverse Lunges
9 Squats to Sit
15 Russian Twists
12 Reverse Lunges
9 Squats to Sit
12 Russian Twists
9 Reverse Lunges
6 Squats to Sit
2 minutes Rest after Round 1