Vanessa. Spanish prof at MSU “Wreck Yourself” Teams of 3 For Time: 600 Meter Sandbag run (65/35) 6 Rope Climbs 20 Squat Cleans (135/95) 600 Meter Sbr 9 Rope Climbs 35 Squat Cleans (135/95) 600 Meter Sbr 12 Rope Climbs 50 Squat Cleans (135/95)

“Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest 2:00 This is Jeremy aka Thuggins Huggins. He is probably yelling at me right now.

5 rounds for time: 50 Double-Unders 15 Push Presses (115/75 lbs) 15 Back Squats (115/75 lbs) 400 Meter Run Meet Chris. Chris seems a bit tired here!

“Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”) This is Eric. He loves throat chops. He was a 1st Sergeant USMC!

Meet Nikki. She’s on the MSU ski team! “The Other One” AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9 Goblet Front Squats (53/35) 9 Burpees 12 Kettlebell Swings (53/35) 12 Goblet Front Squats (53/35) 12 Burpees

Max broad jump Sun And Run 4 rounds for time of: •15 box jumps (30/24) •Run 400 meters

OPEN “18.5” AMRAP 7: 3 Thrusters (100/65) 
 3 Chest-to-bar Pull-ups 
6 Thrusters (100/65) 6 Chest-to-bar Pull-ups 9 Thrusters (100/65) 
9 Chest-to-bar Pull-ups 12 Thrusters (100/65) 12 Chest-to-bar Pull-ups 15 Thrusters (100/65) 
 15 Chest-to-bar Pull-ups 18 Thrusters (100/65) 18 Chest-to-bar Pull-u this is hot mama Lindsay. She is bada$$$!

Hang Power Clean 5-4-3-2-1 “Hang Ten” AMRAP 10: 10 Hang Power Cleans (135/95) 20 AbMat Sit-Ups 40 Double Unders

“High Roller” AMRAP 16: 18/15 Calorie Row 15 Sumo Deadlift High Pulls (95/65) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-ups posture

FOUR SCORE 4 Rounds, On The 4:00: 14/12 Calorie Bike 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) *record slowest rd. This is Nelson!

“Cloud Nine” AMRAP 9: 30/24 Calorie Row 30 Hand Release Push-ups 30 Dumbbell Snatches (50/35)

OPEN & PERFORMANCE “Toe Drag” Teams of 3 AMRAP 25: 3,000/2,400 Meter Row Buy-In Directly into… 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (95/65) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (115/80) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (135/95)

OPEN “18.4” For Time: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk Time Cap: 9 Minutes

Swing and Miss For Time: 400m run then 21-18-15-12-9-6-3 Calorie Row Kettlebell Swings (53/35) 400m run

“Humble Pi” Every Minute on the Minute x 16 (4 Rounds): 1st: 200 run 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 3rd: 12/10 Cal bike 4th: 10 Chest to Bar Pull-Ups

0-10:00 Pause Front Squat Build to a Heavy Single 15-30:00 “Engine Room” 5 Rounds, Every 3 Minutes: 300/250 Meter Row 9 Thrusters (95/65)

“Opposite Day” AMRAP 14: 40 AbMat Sit-Ups 20/15 Calorie Bike 20 Burpees

“Fireball” Teams of 3: AMRAP 30: 100/75 Calorie Bike 75 Wallballs (20/14) 50 Power Cleans (115/85) Add (20/10) to barbell each round.

18.3 2 rds (14 minute cap) 100dubs/20 OHS/ 100dubs/12 ring MU/100 dubs/20 dB snatches/ 100 dubs/ 20 bar MU 115/80 50/35 Meet Isaac. He is an athletic trainer attending MSU. Ladies, he is single!

“Pegleg” 5 Rounds: 27 Air Squats 21/15 Calorie Bike 15 Kettlebell Swings (53/35)