For Time With a Partner
200 Air Squats
200 Kettlebell Swings (55/35)
200 Box Jumps (24/20)
200 Barbell Thrusters (45/35)
200 Dumbbell Snatches (50/35)
R1: "Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 Chest to Bar Pull-Ups
Rest 4:00
"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups
R2: "Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 Pull-Ups
Rest 4:00
"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Knee Raises
Rest 4:00
"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Ring Rows
R3: "Lead Foot" Part 1
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Banded Pull-Ups
Rest 4:00
"Lead Foot" Part 2
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Sit-ups
Rest 4:00
"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Ring Rows
R1: For Time:
25 Sumo Deadlift High Pull (95/65)
400 Meter Run
15 Handstand Push-ups
800 Meter Run
15 Handstand Push-ups
400 Meter Run
25 Sumo Deadlift High Pulls
R2: For Time:
25 Sumo Deadlift High Pull (75/55)
400 Meter Run
15 Handstand Push-ups to box
800 Meter Run
15 Handstand Push-ups to box
400 Meter Run
25 Sumo Deadlift High Pulls
R3: For Time:
25 Sumo Deadlift High Pull (55/25)
400 Meter Run
15 Seated Shoulder Press
800 Meter Run
15 Seated Shoulder Press
400 Meter Run
25 Sumo Deadlift High Pulls
R1: In 10 Minutes Complete
1000 Meter Row
In remaining time AMRAP of:
10 Hang Power Snatch (115/75)
40 Double Unders
R2: In 10 Minutes Complete
1000 Meter Row
In remaining time AMRAP of:
10 Hang Power Snatch (95/65)
20 Double Unders
R3: In 10 Minutes Complete
750 Meter Row
In remaining time AMRAP of:
10 Hang Power Snatch (65/35)
80 Single Unders
R1: AMRAP in 8 Minutes
4 Dumbbell Deadlift
3 Dumbbell Power Cleans
2 Dumbbell Thrusters
1 Devils Press
(50/35)
R2: AMRAP in 8 Minutes
4 Dumbbell Deadlift
3 Dumbbell Power Cleans
2 Dumbbell Thrusters
1 Devils Press
(40/25)
R3: AMRAP in 8 Minutes
4 Dumbbell Deadlift
3 Dumbbell Power Cleans
2 Dumbbell Thrusters
1 Devils Press
(30/15)
R1: AMRAP In 12 Minutes
200 Meter Run
20 Wall Balls (20/14)
10 Pull-ups
R2: AMRAP In 12 Minutes
200 Meter Run
20 Wall Balls (14/10)
10 Pull-ups with Band
R3: AMRAP In 12 Minutes
200 Meter Run
20 Wall Balls (10)
10 Ring Rows
For Time with a Partner:
50-40-30-20-10
Calorie Row
Knees to Elbows
Plate Overhead Walking Lunges
Goblet Squats (55/35)
Break up with Partner any way
R1: 3 Rounds for Time
2 Rope Climbs
10 Box Jumps (24/20)
10 Shoulder to Overhead (135/95)
directly into
3 Rounds
1 Rope Climbs
10 Box Jumps (24/20)
5 Shoulder to Overhead (175/125)
R2: 3 Rounds for Time
1 Rope Climbs
10 Box Jumps (20/14)
10 Shoulder to Overhead (115/75)
directly into
3 Rounds
1 Rope Climbs
10 Box Jumps (20/14)
5 Shoulder to Overhead (135/95)
R3: 3 Rounds for Time
1 Rope Climb attempt
10 Box Step-ups (20)
10 Shoulder to Overhead (65/45)
directly into
3 Rounds
1 Rope Climb attempt
10 Box Step-ups (20)
5 Shoulder to Overhead (75/55)