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PART 1: Front Squat

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: "Seventh Wonder"

7 Rounds For Time [15 Minute Cap]:

7 Double Dumbbell Front Squats

7 Chest to Bar Pull-ups

7 Double Dumbbell Push Press

7 Toes to Bar

Dumbbells: (50's/35's)

"Doce"

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jumps(24"/20")

Rest 4 Minutes Between Rounds

Round 1: (135/95)

Round 2: (115/85)

Round 3: (95/65)

"Hidden Valley"

[TEAMS OF 2]
AMRAP 30:
20 Wall Balls 
10 Toes to Bar
200 Meter Med-Ball Run
*1 partner works at a time
*Switch after Rower

Solo Option:
3 rounds for time:
50 Wall Balls
25 Toes to Bar
Row 500 meters
Rest 3 minutes between sets

PART 1: Deadlift

Build to a Heavy Set of 20

*Score = Heaviest Load

PART 2: “Hello Darkness”

[Teams of 2, one partner working at time]
20 minute AMRAP:
60 Burpee Pull-ups
120 Dumbbell Hang Snatches (50/35)[22.5/15]
6,000/4800 Meter Bike Erg

 Solo Option:

For Time [20 Minute Cap]:
36 Burpee Pull-ups
63 Dumbbell Hang Snatches (50/35) 
3,000/2,400 Meter Bike Erg
*Rest 3 minutes between sets