R1: For Time:
21-15-9 Dumbbell Thrusters (50/35)
21-15-9 Burpee Box Jumps (24/20)
400 Meter Run
R2: For Time:
21-15-9 Dumbbell Thrusters (40/25)
21-15-9 Burpee Box Jumps (20/14)
400 Meter Run
R3: For Time:
21-15-9 Dumbbell Thrusters (30/15)
21-15-9 Burpee Box Step-ups (20)
400 Meter Run
AMRAP In 25 Minutes with a Partner
*alternating full movements
10 Toes to Bar
10 Goblet Squats (55/35)
10 Dumbbell Snatch (50/35)
10 Kettlebell Swings (55/35)
10 Push-ups
R1: For Time:
15 Power Snatch (135/95)
600 Meter Run
10 Power Snatch (155/105)
400 Meter Run
5 Power Snatch (175/125)
200 Meter Run
R2: For Time:
15 Power Snatch (95/65)
600 Meter Run
10 Power Snatch (115/75)
400 Meter Run
5 Power Snatch (135/95)
200 Meter Run
R3: For Time:
15 Power Snatch (45/25)
600 Meter Run
10 Power Snatch (55/35)
400 Meter Run
5 Power Snatch (65/45)
200 Meter Run
R1: For Time:
750 Meter Row
100 Double Unders
40 Wall Balls (20/14)
25 Ft Handstand Walk
500 Meter Row
75 Double Unders
35 Wall Balls
25 ft Handstand Walk
250 Meter Row
50 Double Unders
30 Wall Balls
25 ft Handstand Walk
R2: For Time:
750 Meter Row
50 Double Unders
40 Wall Balls (14/10)
25 Chicken Pecks
500 Meter Row
40 Double Unders
35 Wall Balls
25 Chicken Pecks
250 Meter Row
25 Double Unders
30 Wall Balls
25 Chicken Pecks
R3: For Time:
750 Meter Row
200 Single Unders
40 Wall Balls (10)
2 Wall Climbs
500 Meter Row
150 Single Unders
35 Wall Balls
2 Wall Climbs
250 Meter Row
100 Single Unders
30 Wall Balls
2 Wall Climbs
R1: “Nicole”
AMRAP In 20 Minutes
400 Meter Run
Max Rep Pull-ups
R2 : “Nicole”
AMRAP In 20 Minutes
400 Meter Run
Max Rep Pull-ups with Band
R3: R1: “Nicole”
AMRAP In 20 Minutes
400 Meter Run
10 Pull-ups
R1: 2 Rounds for Time
30 Box Jump Overs (24/20)
25 Power Cleans (115/75)
20 Burpees over the Bar
R2: 2 Rounds for Time
30 Box Jump Overs (20/14)
25 Power Cleans (95/65)
20 Burpees over the Bar
R3: 2 Rounds for Time
30 PVC Jumps
25 Power Cleans (75/55)
10 Burpees
R1: For Time:
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts
(225/155)
R2: For Time:
1-2-3-4-5-6-7-8-9-10
Hanging Knee Raises
10-9-8-7-6-5-4-3-2-1 Deadlifts
(175/125)
R3: For Time:
1-2-3-4-5-6-7-8-9-10
Sit-ups
10-9-8-7-6-5-4-3-2-1 Deadlifts
(115/75)
R1: 3 Rounds For Time:
400 Meter Run
18 Power Snatch (95/65)
12 Overhead Squats (95/65)
6 Ring Muscle-ups
*Rest 3 Minutes between Rounds
R2: 3 Rounds For Time:
400 Meter Run
18 Power Snatch (75/55)
12 Overhead Squats (75/55)
6 Bar or Banded Bar Muscle-ups
*Rest 3 Minutes between Rounds
R3: 3 Rounds For Time:
400 Meter Run
18 Power Snatch (45/25)
12 Overhead Squats (45/25)
12 Strict Pull-ups
*Rest 3 Minutes between Rounds