5 Rounds with a Partner
20 DB Thrusters (40/25)
20 DB Renegade Rows
20 Front Rack DB Walking Lunges
400 Meter Run Together
R1: 2 Rounds for Time
600 Meter Run
4 Rope Climbs
7 Bar Muscleups
25 Burpees
R2: 2 Rounds
600 Meter Run
2 Rope Climbs
7 Bar Muscleups with Band
25 Burpees
R3: 2 Rounds
600 Meter Run
1 Rope Climb attempt or 4 lower downs
4 Wall Climbs
25 Burpees
R1: For Time
40-30-20-10
Alternating One Arm Snatches (50/35)
Box Jump Overs (24/20)
Sit-ups
*Time Cap 17 Minutes
R2: For Time
40-30-20-10
Alternating One Arm Snatches (40/25)
Box Jump Overs (20/14)
Sit-ups
*Time Cap 17 Minutes
R3: For Time
40-30-20-10
Alternating One Arm Snatches (30/15)
Box Step Overs (24/20)
Sit-ups
*Time Cap 17 Minutes
R1: 3 Rounds for Time:
9 Strict Pull-ups
15 Deficit Kipping Handstand Push-ups
21 Overhead Squats (95/65)
R2: 3 Rounds for Time:
9 Strict Pull-ups with Band
15 Kipping Handstand Push-ups
21 Overhead Squats (75/55)
R3: 3 Rounds for Time:
9 Strict Ring Rows
15 Handstand Push-ups to box/ Shoulder Press
21 Overhead Squats (55/25)
R1: 3 Rounds for Time
15 Power Cleans (115/80)
45 Double Unders
15 Push Jerks
45 Double Unders
R2: 3 Rounds for Time
15 Power Cleans (95/65)
25 Double Unders
15 Push Jerks
25 Double Unders
R3: 3 Rounds for Time
15 Power Cleans (65/35)
100 Single Unders
15 Push Jerks
100 Single Unders
R1: 4 Rounds for Time
400 Meter Run
50 Air Squats
R2: 4 Rounds for Time
400 Meter Run
50 Air Squats
R3: 4 Rounds for Time
400 Meter Run
35 Air Squats
2 Rounds with a Partner
100 Kettlebell Swings
75 Power Cleans (95/65)
50 Handstand Push-ups
1000 Meter Row
R1: 3 Rounds for Time
50 Double Unders
15 Power Snatch (95/65)
15 Chest to Bar Pull-ups
R2: 3 Rounds for Time
25 Double Unders
15 Power Snatch (75/55)
15 Pull-ups
R3: 3 Rounds for Time
50 Double Unders
15 Power Snatch (55/25)
15 Ring Rows