Open Gym 10-1 "Smirnoff" 3 Rounds 600m Run 30 Russian Kettlebell Swings (53/35) 30 Push-ups

"Rope-a-Dope" Teams of 3 AMRAP 25: 90/60 Calorie Row (Assault Bike) 60 Alternating Dumbbell Snatches (50/35) 300 Double Under (450 Single Unders) 15 Rope Climbs

Fitness "Helmet Hair" 5 Rounds 5 Dumbbell Strict Press (35/25) 10 Ring Rows 100' Walking Lunge 20 AbMat Sit-ups Performance "Helmet Hair" 5 Rounds 5 Dumbbell Strict Press (50/35) 10 Strict Pull-ups 100' Walking Lunge 20 AbMat Sit-ups Competition "Helmet Hair" 5 Rounds 5 Strict Handstand Push-ups 10 Strict Pull-ups 100' Walking Lunge 20 AbMat Sit-ups

Fitness "Macho Mile" 4 Rounds For Time: 400 Meter Run 3 Rounds of "Macho Man" (95/65) 1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks Performance/Competition "Macho Mile" 4 Rounds For Time: 400 Meter Run 3 Rounds of "Macho Man" (135/95)

Fitness "Dead Broke" AMRAP 5: Buy-in: 50/35 Calorie Row Immediately into... 12 Deadlifts (135/95) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5:Buy-in: 35/25 Calorie Row Immediately into... 8 Deadlifts (155/105) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-in: 20/15 Calorie Row Immediately into... 4 Deadlifts (185/135) 8 Box Jump Overs (24/20) Performance "Dead Broke" AMRAP 5: Buy-in: 50/35 Calorie Row Immediately into... 12 Deadlifts (185/135) 8 Box Jump Overs (24/

Fitness Power Snatch On The Minute x 8 Snatch Grip Deadlift Snatch High Pull Power Snatch "Inner Tube" 25-20-15-10-5 Power Snatch (75/55) Hanging Knee Raises Burpees Performance Power Snatch On The Minute x 8 Snatch Grip Deadlift Snatch High Pull Power Snatch "Inner Tube" 25-20-15-10-5 Power Snatch (75/55) Toes To Bar Burpees Competition Power Snatch On The Minute x 8 Snatch Grip Deadlift Snatch High Pull Power Snatch "Inner Tube" 25-20-15-10-5 Power Snatch (75/55) Toes To Ba

Final day of The Open. Athletes choice... Fitness "Wall-E" AMRAP 20: 30 Single Arm Dumbbell Push Press (35/25) 45 Single Unders 30 Wall Balls (14/10) 45 Single Under Performance "Wall-E" AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wall Balls (20/14) 30 Double Under Competition 19.5 for time: 33-27-21-15-9 Thrusters Chest to Bar Pull-ups 20 Minute Time Cap

Open Gym 10-12 "Grunt Work" 2 Rounds 20 Snatches (115/80) 1000m Row

Fitness 3 Position Power Clean In teams of 3: 12 Minutes to Build to a Heavy 3-Position Power Clean "Party Bus" Teams of 3: AMRAP 15: 12/9 Calorie Row 6 Lateral Barbell Burpees 3 Power Cleans (115/80) Performance/Competition 3 Position Power Clean In teams of 3: 12 Minutes to build to a Heavy 3-Position Power Clean "Party Bus" Teams of 3: AMRAP 15: 12/9 Calorie Assault Bike 6 Lateral Barbell Burpees 3 Power Cleans (155/105)

Last Friday Night Lights, Sign up 19.5 (Rx'd) 33-27-21-15-9 Thrusters (95/65) Chest-to-Bar Pull-ups time cap: 20:00 19.5 (Scaled) 33-27-21-15-9 Thruster (65/45) Jumping Pull-ups