R1: 3 Rounds for Time:
15 Dumbbell Burpee Ground to Overhead (50/35)
15 Knees to Elbows
R2: 3 Rounds for Time:
15 Dumbbell Burpee Ground to Overhead (40/25)
15 Hanging Knee Raises
R3: 3 Rounds for Time:
15 Dumbbell Burpee Ground to Overhead (30/15)
15 Sit-ups
R1: For Time:
12-10-8-6-4
Handstand Push-ups
Hang Squat Cleans (135/95)
Ring Dips
R2: For Time:
12-10-8-6-4
Handstand Push-ups on Box
Squat Cleans (115/75)
Ring Dips with Band
R3: For Time:
12-10-8-6-4
Strict Shoulder Press
Squat Cleans (75/55)
Push-ups
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
R1: 3 Rounds
400 Meter Run
50 Double Unders
25 Kettlebell Swings (55/35)
15 Box Jumps (30/24)
R2: 3 Rounds
400 Meter Run
24 Double Unders
25 Kettlebell Swings (40/25)
15 Box Jumps (20/14)
R3: 3 Rounds
400 Meter Run
100 Single Unders
25 Kettlebell Swings (30/18)
15 Box Step-ups (20)
R1: For Time:
9 Bar Muscle-Ups
21 Deadlifts
6 Bar Muscle-ups
15 Hang Power Cleans
3 Bar Muscle-ups
9 Shoulder to Overhead
(175/125)
R2: For Time:
3 Banded Bar Muscle-Ups
21 Deadlifts
3 Banded Bar Muscle-ups
15 Hang Power Cleans
3 Banded Bar Muscle-ups
9 Shoulder to Overhead
(135/95)
R3: For Time:
18 Strict Pull-Ups
21 Deadlifts
12 Strict Pull-Ups
15 Hang Power Cleans
6 Strict Pull-Ups
9 Shoulder to Overhead
(95/65)
R1: For Time
80 Calorie Row
60 Wall Balls (20/14)
40 Toes to Bar
200ft Overhead Kettlebell Lunge (55/35)
R2: For Time
80 Calorie Row
60 Wall Balls (14/10)
40 Hanging Knee Raise
200ft Overhead Kettlebell Lunge (55/35)
R3: For Time
80 Calorie Row
60 Wall Balls (10)
40 Sit-ups
200ft Overhead Kettlebell Lunge (55/35)
R1: 3 Rounds for Time
20 Alternating Dumbbell Snatches (50/35)
10 Strict Handstand Push-ups
*12 Minute Time Cap
R2:3 Rounds for Time
20 Alternating Dumbbell Snatches (40/25)
10 Strict Handstand Push-ups on Box
*12 Minute Time Cap
R3: 3 Rounds for Time
20 Alternating Dumbbell Snatches (30/15)
10 Seated Shoulder Press
*12 Minute Time Cap
R1: 5 Rounds for Time
10 Thrusters (95/65)
10 Bar Facing Burpees
*Time Cap 10 Minutes
R2: 5 Rounds for Time
10 Thrusters (75/55)
10 Bar Facing Burpees
*Time Cap 10 Minutes
R3: 5 Rounds for Time
10 Thrusters (45/35)
5 Burpees
*Time Cap 10 Minutes