AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (43/30)kg
15 Deadlifts (43/30)kg

AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (22.5/15)
27 AbMat Sit-ups

4 Rounds For Time:
500 Meter Row
3 Rounds of “Macho Man” (61/43)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

3 Rounds:
750 Meter Row OR 42/30cal AB OR 50x10m Shuttle Runs
30 Russian Kettlebell Swings (53/35)
30 Push-ups

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)lbs
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)lbs
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)lbs
15 Burpee Box Jump Overs (24/20)

AMRAP 15:
3 Rope Climbs (15')
15 Kettlebell Swings (53/35)lbs
30 AbMat Sit-ups

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 43/30

3 Rounds:
30 Sumo Deadlift High Pulls (43/30)
45m Walking Lunge

2 Rounds:
500 Meter Row, 26 Hand Release Push-ups
500 Meter Row, 26 Kettlebell Swings (16/24)kg
500 Meter Row, 26 AbMat Sit-ups
500 Meter Row, 26 Deadlifts (34/25)kg
500 Meter Row, 26 Air Squats
500 Meter Rown, 26 Box Jumps (24/20)

If outdoors 400m run.
“If you have everything under control, you’re not moving fast enough.” - Mario Andretti

5 Rounds:
AMRAP 3:
3 Power Cleans (61/43)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds.
Looking to get at least 3+ rounds with each interval
CrossFit Benchmark Workout