R1: 3 Rounds for Time:
21 Dumbbell Power Cleans (50/35)
15 Burpees Over Dumbbell
9 Strict Ring Dips
R2: R1: 3 Rounds for Time:
21 Dumbbell Power Cleans (40/25)
15 Burpees Over Dumbbell
9 Strict Ring Dips with Band
R3: R1: 3 Rounds for Time:
21 Dumbbell Power Cleans (30/15)
15 Burpees Over Dumbbell
15 Push-ups
R1: For Time:
18-15-12-9
Overhead Squats (115/75)
Handstand Push-ups
*After each round run 200 Meters
R2: For Time:
18-15-12-9
Overhead Squats (75/55)
Handstand Push-ups on Box
*After each round run 200 Meters
R3: For Time:
18-15-12-9
Overhead Squats (55/25)
Seated Strict Press
*After each round run 200 Meters
For Time:
400 Meter Run
100 Toes to Bar
400 Meter Run with Med Ball (20/14)
100 Wall Balls
400 Meter Run with Med Ball
100 Weighted Box Step-ups (50/35)
400 Meter Run
100 Ring Push-ups
R1:4 Rounds for Time
200 Meter Run
10 Power Snatch (155/105)
10 Pull-ups
5 Bar Muscle-Ups
R2: 4 Rounds for Time
200 Meter Run
10 Power Snatch (115/75)
20 Pull-ups with band
R3: 4 Rounds for Time
200 Meter Run
10 Power Snatch (55/25)
20 Ring Rows
R1: 12MIN AMRAP
40 Double Unders
*2 Double KB Deadlift (53lbs./35lbs.)
*2 Double KB Front Squat (53lbs./35lbs.)
*2 Double KB Hang to Overhead (53lbs./35lbs.)
**KB Movements Increase By 2 Reps Each Round
R2: 12MIN AMRAP
20 Double Unders
*2 Double KB Deadlift (53lbs./35lbs.)
*2 Double KB Front Squat (53lbs./35lbs.)
*2 Double KB Hang to Overhead (53lbs./35lbs.)
**KB Movements Increase By 2 Reps Each Round
R3: 12MIN AMRAP
60 Single Unders
*2 Double KB Deadlift (35lbs./25lbs.)
*2 Double KB Front Squat (35lbs./25lbs.)
*2 Double KB Hang to Overhead (35lbs./25lbs.)
**KB Movements Increase By 2 Reps Each Round
R1: Every 4 Minutes for 4 Rounds
400 Meter Run
15 Wall Balls (20/14)
In remaining time max rep Toes to Bar
Rest One Minute
R2: Every 4 Minutes for 4 Rounds
400 Meter Run
15 Wall Balls (14/10)
In remaining time max rep Hanging Knee Raises
Rest One Minute
R3: Every 4 Minutes for 4 Rounds
200 Meter Run
15 Wall Balls (10)
In remaining time max rep sit-ups
Rest One Minute
R1: “Christine”
500 Meter Row
12 Deadlift (Bodyweight)
21 Box Jumps (24/20)
R2: Christine”
500 Meter Row
12 Deadlift (3/4 Bodyweight)
21 Box Jumps (20/14)
R3: Christine”
500 Meter Row
12 Deadlift (1/2 Bodyweight)
21 Box Step-ups (20)
R1: For Time
50/35 Assault Bike Calories
50 Thrusters (95/65)
50 Hand Release Push-ups
R2: For Time
50/35 Assault Bike Calories
50 Thrusters (75/55)
50 Push-ups
R3: For Time
50/35 Assault Bike Calories
35 Thrusters (95/65)
35 Push-ups on knees