R1: 4 Rounds for Time:
10 Chest to Bar Pull-ups
15 Wall Balls (20/14)
50 Double Unders
R2: 4 Rounds for Time:
10 Pull-ups
15 Wall Balls (14/10)
25 Double Unders
R3: 4 Rounds for Time:
15 Ring Rows
15 Wall Balls (10)
100 Single Unders
R1: AMRAP in 16 Minutes:
50 Deadlifts (155/105)
50 Box Jump Overs (24/20)
50 Kettlebell Swings (50/35)
50 Push-ups
R2: AMRAP in 16 Minutes:
50 Deadlifts (135/95)
50 Box Jump Overs (20/14)
50 Kettlebell Swings (40/25)
50 Push-ups
R3: AMRAP in 16 Minutes:
25 Deadlifts (75/55)
25 Box Step Overs (20)
25 Kettlebell Swings (18)
25 Knee Push-Up’s
R1: AMRAP in 10 Minutes
15 Toes to Bar
10 Power Snatches (115/75)
R2: AMRAP in 10 Minutes
15 Hanging Knee Raises
10 Power Snatches (95/65)
R3: AMRAP in 10 Minutes
15 Sit-ups
10 Power Snatches (55/35)
R1: 3 Rounds for Time:
400 Meter Run
12 Squat Clean Thrusters (75/55)
12 Burpees Over the Bar
R2: 3 Rounds for Time:
400 Meter Run
12 Squat Clean Thrusters (65/45)
12 Burpees Over the Bar
R3: 3 Rounds for Time:
400 Meter Run
12 Squat Clean Thrusters (45/35)
12 Burpees
AMRAP in 25 Minutes with a Partner
200 Meter Run
10 Deadlifts (115/75)
10 Push Press (115/75)
10 Box Jumps (24/20)
10 Toes to Bar
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
R1: For Time
21-18-15
Double Dumbbell Snatches (50/35)
Handstand Push-Ups
Box Jumps (24/20)
R2: For Time
21-18-15
Double Dumbbell Snatches (40/25)
Handstand Push-Ups on box
Box Jumps (20/14)
R3: For Time
21-18-15
Double Dumbbell Snatches (30/15)
Strict Shoulder Press
Box Step-ups (20)
R1: 4 Rounds for Time:
21 Alternating Pistols
18 Kettlebell Swings (70/55)
15 Chest to Bar Pull-ups
12 Calorie Row
R2: 4 Rounds for Time:
21 Alternating Pistols on box
18 Kettlebell Swings (55/35)
15 Pull-ups
12 Calorie Row
R3: 4 Rounds for Time:
21 Goblet Squats
18 Kettlebell Swings (30/18)
15 Ring Rows
12 Calorie Row