R1: AMRAP in 15 Minutes

250 Meter Row

10 Handstand Push-ups

5 Sandbag Cleans (150/100)

R2: AMRAP in 15 Minutes

250 Meter Row

10 Handstand Push-ups on Box 

5 Sandbag Cleans (100/80) 

R3: AMRAP in 15 Minutes

250 Meter Row

10 Strict Shoulder Press

5 Sandbag Cleans (80/60)

R1: “Karen” 

150 Wall Balls for Time (20/14) 

R2: R1: “Karen” 

150 Wall Balls for Time (14/10)

R3: R1: “Karen” 

75 Wall Balls for Time (10)

R1: For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean (95/65)

Shoulder to Overhead (95/65)

Toes to Bar

Time Cap: 15 Minutes

R2: For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean (75/55)

Shoulder to Overhead (75/55)

Hanging Knee Raises 

Time Cap: 15 Minutes

R3: For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean (55/35)

Shoulder to Overhead (55/35)

Sit-ups

Time Cap: 15 Minutes

R1: 3 Rounds for Time

1 Minute Front Squats (95/65)

1 Minute Sumo Deadlift High Pull (95/65)

1 Minute PVC Jumps (24/20)

1 Minute Rest

R2: 3 Rounds for Time

1 Minute Front Squats (75/55)

1 Minute Sumo Deadlift High Pull (75/55)

1 Minute PVC Jumps (20/14)

1 Minute Rest

R3: 3 Rounds for Time

1 Minute Front Squats (55/35)

1 Minute Sumo Deadlift High Pull (55/35)

1 Minute PVC Jumps (12)

1 Minute Rest

For Time with a Partner

800 Meter Run

200 Double Unders

200 Walking Lunges

150 Air Squats

100 Push-ups

80 Wall Ball Sit Ups

60 Box Jumps (24/20)

40 Burpees

R1: 3 Rounds for Time:

400 Meter Run

20 Dumbbell Push Press (50/35)

15 Burpees

10 Strict Pull-ups

R2: 3 Rounds for Time:

400 Meter Run

20 Dumbbell Push Press (40/25)

15 Burpees

10 Strict Pull-ups with band

R3: 3 Rounds for Time:

400 Meter Run

20 Dumbbell Push Press (30/15)

15 Burpees

10 Ring Rows

R1: 5 Rounds for Time:

40 Double Unders

15 Calorie Row

12 Hang Power Cleans (135/95)

R2: 5 Rounds for Time:

20 Double Under Attempts

15 Calorie Row

12 Hang Power Cleans (115/75)

R3: 5 Rounds for Time:

80 Single Unders

15 Calorie Row

12 Hang Power Cleans (65/45)

R1: For time:

Run 400 meters

50 Wall Balls

Run 400 meters

40 Box Jumps (24/20)

Run 400 meters

30 Med Ball Cleans (20/14)

R2: For time:

Run 400 meters

50 Wall Balls (14/10)

Run 400 meters

40 Box Jumps (20/14)

Run 400 meters

30 Med Ball Cleans (14/10)

R3: For time:

Run 400 meters

50 Wall Balls (10)

Run 400 meters

40 Box step-ups (24/20)

Run 400 meters

30 Med Ball Cleans (10)