Long
“Jerry”
Run 1 Mile
Row 2000m
Run 1 Mile
Medium
“Open 14.5/16.5”
21-18-15-12-9-6-3
Thruster (95/65)
Bar Facing Burpee
Short
“Open 13.4”
7 Min AMRAP
3 Clean and Jerks (135/95)
3 Toes-to-bars
6 Clean and Jerks (135/95)
6 Toes-to-bars
9 Clean and Jerks (135/95)
9 Toes-to-bars
Continue adding 3 reps each round
Muscle Endurance
4 Rounds
10 Strict Pull-ups
10 Handstand Push-ups
Powerlifting
5×6 Deadlift @ 70-80% 1 RM
Perform new set every 2:00
Olympic Lifting
7×2 Snatch @ 70-80% 1 RM
Perform new set every 1:30; drop and reset after first rep
320 Gym 