R1: “Amanda”

9-7-5

Muscle-ups

Squat Snatches (135/95)

R2: “Amanda”

9-7-5

Bar Muscle-ups or banded bar muscle-ups

Squat Snatches (115/75)

R3: “Amanda”

18-14-10

Strict Pull-ups

9-7-5

Squat Snatches (65/45)

R1: 2 Rounds for Time:

1 Mile Run

100 Calorie Assault Bike

20 Ring Muscle-ups

R2: 2 Rounds for Time:

1 Mile Run

80 Calorie Assault Bike

20 Bar Muscle-ups

R3: 2 Rounds for Time:

1 Mile Run

50 Calorie Assault Bike

50 Pull-ups 

With a Partner Complete:

8 Rounds for Time:

15 Wall Balls (20/14)

15 Sit ups

15 Overhead DB Lunges

15 Deadlifts (135/95)

2 Rope Climbs

R1: For Time

25-20-15-10-5

Box Jumps (24/20)

Toes to Bar

Push Press (75/55)

R2: For Time

25-20-15-10-5

Box Jumps (20/14)

Hanging Knee Raises 

Push Press (65/45)

R3: For Time

25-20-15-10-5

Box Step-ups (20)

Sit-ups

Push Press (45/35)

R1: For Time:

70/50 Calorie Row

50 Thrusters (95/65)

30 DBall Cleans (100/80)

R2: For Time:

70/50 Calorie Row

50 Thrusters (75/55)

30 DBall Cleans (80/60)

R3: For Time:

50/30 Calorie Row

50 Thrusters (55/35)

30 DBall Cleans (60/40)

R1:  "Sir Charles"

Wearing a 20/14# Weight Vest:

1,000m Run, directly into...

5 Rounds:

10 CTB Pull-Ups

30 Air Squats

Directly into... 1,000m Run

R2:  "Sir Charles"

1,000m Run, directly into...

5 Rounds:

10 CTB Pull-Ups

30 Air Squats

Directly into... 1,000m Run

R3:  "Sir Charles"

Wearing a 20/14# Weight Vest:

600 Meter Run, directly into...

5 Rounds:

10 Pull-Ups

30 Air Squats

Directly into... 600 Meter Run

R1: For Time:

100 Double Unders

21 Power Snatch (115/75)

21 Ring Dips

75 Double Unders

15 Power Snatch

15 Ring Dips

50 Double Unders

9 Power Snatch

9 Ring Dips

R2: For Time:

50 Double Unders

21 Power Snatch (95/65)

21 Ring Dips with band

35 Double Unders

15 Power Snatch

15 Ring Dips with band

25 Double Unders

9 Power Snatch

9 Ring Dips with band

R3: For Time:

200 Single Unders

21 Power Snatch (65/45)

21 Push-ups

150 Single Unders

15 Power Snatch

15 Push-ups

50 Double Unders

9 Power Snatch

9 Push-ups

R1 3 Rounds For Time:

400 Meter Run

15 Sumo Deadlift High Pull (95/65)

10 Handstand Push-ups

R2: 3 Rounds For Time:

400 Meter Run

15 Sumo Deadlift High Pull (75/55)

10 Handstand Push-ups on box

R3: 3 Rounds For Time:

400 Meter Run

15 Sumo Deadlift High Pull (65/45)

10 Strict Shoulder Press