For Time:

Move 700lbs fifty yards, then back.

QuickFit Workout

5 Rounds for Time:

10 Box Jumps
10 Dumbbell Push Press
Run 150m

Turkish Get-ups
4 sets, 2 each side

12 Minute AMRAP

10 Dumbbell Snatches 70/50
0 Box Jumps 24/20

Front Squat
4 sets of 5 reps

3 Rounds for Time:

Run 400m
21 Dumbbell Thrusters 35/20

QuickFit Workout

15 Minute AMRAP

10 Sit-ups
20 Wallballs
Run 300m

Power Snatch 3-3-3-3-3

Then,
Every 3 Minutes for 9 Minutes

10 Burpees
10 Deadlifts 135/95
10 Burpees
Max Rep Double-unders

QuickFit Workout

Every 3 Minutes for 15 Minutes

Run 150m
10 Overhead Squats
10 Burpees Over Bar

For Time:

80 Squats
70 Push-ups
60 Pistols
50 Cal Row
40 One Arm Dumbbell Overhead Squats 35/20
30 Handstand Push-ups
20 Dumbbell Thrusters
10 Muscle-ups

Memorial Day 5K
Meet @ MHS 9AM

Power Clean 3-3-3-3-3

QuickFit Workout

Every 3 Minutes for 18 Minutes

10 Burpees
15 Jumping Pull-ups
20 Wall Balls 

For Time:

25 Walking Lunges
20 Pull-ups
30 Box Jumps 24/20
20 Double Unders
25 Ring Dips
30 Kettlebell Swings 70/53
30 Sit-ups
20 Dumbbell Hang Squat Cleans 35/20
25 Back Extensions
30 Wallballs 20/14
3 Rope Climbs

Push Press 10-5-3-1-1-1-3-5-10

QuickFit Workout

16 Minute AMRAP

Run 200m
20 Push-ups
10 Sit-ups
30 Squats

Shoulder Press 1-1-1-1-1

Then

7 Rounds for Time

7 Push Presses 135/95
7 Ring Dips

QuickFit Workout

18 Minute AMRAP

Row 300m
Run 300m
30 Wall Balls
30 Sit-ups

Deadlift 10-10-10

Then,

For Time

12-9-6
Deadlift 315/220
Bar Muscle-up

QuickFit Workout

5 Rounds for Time

5 Burpees
10 Ring Rows
15 Sumo DL High Pulls
Run 200m
1 Minute Rest

Back Squat 10-5-3-1-1-1-3-5-10

QuickFit Workout

16 Minute AMRAP

10 Dumbbell Thrusters
10 Box Jumps
Run 150m

"Hall"

5 Rounds for Time:

3 Squat Cleans 225/155
Run 200m
20 Kettlebell Snatches 53/35
Rest 2 Minutes

QuickFit Workout

Every 3 Minutes for 18 Minutes

5 Burpees
5 Kettlebell Swings
5 Burpees
5 Box Jumps

Split Jerk 1-1-1-1-1

Then

10 Minute AMRAP

10 Burpees
20 Wall Balls 20/14

Front Squat

10-5-3-1-1-1-3-5-10

QuickFit Workout

16 Minute AMRAP

10 Lunges
10 Jumping Squats
10 Lateral Lunges
10 Shoulder Presses

For Time

50 Box Jumps 24/20
25 Handstand Push-ups
40 Box Jumps
20 Handstand Push-ups
30 Box Jumps
15 Handstand Push-ups
20 Box Jumps
10 Handstand Push-ups
10 Box Jumps
5 Handstand Push-ups

QuickFit Workout

For Time

30-20-10 Reps of

Burpees
Dumbbell Push Press
Box Jump

15 Minute AMRAP

10 Burpees
15 WallBalls 20/14
20 Dumbbell Snatches 45/25

QuickFit Workout

Every 2 Minutes for 14 Minutes

Run 150m
Max Goblet Squats

15-12-9 Reps for Time

Thrusters 135/95
Strict Pull-ups

rest 2 minutes then complete,

Run 400m
30 GHD Sit-ups

QuickFit Workout

20 Minute AMRAP

100 Single-unders
10 Dumbbell Front Squats
Run 200m
20 Dumbbell Push Press
Row 300m
30 Dumbbell Thrusters

Olympic Total

Snatch 1-1-1
Clean & Jerk 1-1-1

QuickFit Workout

Every 2 Minutes for 16 Minutes

Run 150m
Kettlebell Swing for Reps

"Nate"

20 Minute AMRAP

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53