R1: AMRAP in 15 Minutes

1 Power Clean (70-80% 1 rep max)

3 Strict Pull-ups

6 Push-ups

9 Air Squats

R2: AMRAP in 15 Minutes

1 Power Clean (60-70% 1 rep max)

3 Strict Pull-ups with band 

6 Push-ups

9 Air Squats

R3: AMRAP in 15 Minutes

1 Power Clean (50% of 1 rep max)

3 Ring Rows

6 Push-ups on knees

9 Air Squats

R1: For Time

25-20-15-10

Kettlebell Swings (55/35)

Wall Balls (20/14)

Handstand Walk in Meters

R2: For Time

25-20-15-10

Kettlebell Swings (45/25)

Wall Balls (14/10)

Chicken Pecks 

R3: For Time

25-20-15-10

Kettlebell Swings (30/15)

Wall Balls (10)

Handstand Walk Around Box

R1: 8 Rounds for Time:

8 Hang Squat Snatches (95/65)

30 Double Unders

R2: 8 Rounds for Time:

8 Hang Squat Snatches (75/55)

15 Double Unders

R3: 8 Rounds for Time:

8 Hang Squat Snatches (55/25)

60 Single Unders 

In Teams of 3 for Time:

6-400 Meter Run (relay)

75 Power Cleans (75/55)

300 Double Unders

75 Box Jump Overs (24/20)

9 Rope Climbs

R1: 4 Rounds for Time

21/15 Row For Calories

15/12 Assault Bike Calories

400 Meter Run

Rest 2 Minutes

R2: 4 Rounds for Time

21/15 Row For Calories

15/12 Assault Bike Calories

400 Meter Run

Rest 2 Minutes

R3: 4 Rounds for Time

15/12 Row For Calories

12/9 Assault Bike Calories

400 Meter Run

Rest 2 Minutes

R1: For Time

800 Meter Run

8 Rounds of “Nate”

800 Meter Run

R2: For Time

800 Meter Run

8 Rounds of “Nate”

4 Strict Pull-ups

6 HSPU to Box

8 Kettlebell Swings  (55/35)

800 Meter Run

R3: For Time

800 Meter Run

8 Rounds of “Nate”

4 Strict Pull-ups with Band

6 Shoulder Press

8 Kettlebell Swings  (30/15)

800 Meter Run

R1: For Time:

42  Calorie Row

21 Sumo Deadlift High Pull

42 Pistols 

30 Calorie Row

15 Sumo Deadlift High Pulls

30 Pistols

18 Calorie Row

9 Sumo Deadlift High Pulls

18 Pistols

R2: For Time:

42  Calorie Row

21 Sumo Deadlift High Pull (75/55)

42 Pistols to box 

30 Calorie Row

15 Sumo Deadlift High Pulls

30 Pistols to box 

18 Calorie Row

9 Sumo Deadlift High Pulls

18 Pistols to box

R3: For Time:

42  Calorie Row

21 Sumo Deadlift High Pull (45/35)

42 Air Squats 

30 Calorie Row

15 Sumo Deadlift High Pulls

30 Air Squats

18 Calorie Row

9 Sumo Deadlift High Pulls

18 Air Squats 

R1: For Time

9-15-21-15-9

Pull-ups

Power Cleans (95/65)

Sit-ups

R2: For Time

9-15-21-15-9

Pull-ups with Band

Power Cleans (75/55)

Sit-ups

R3: For Time

9-15-21-15-9

Ring Rows

Power Cleans (55/35)

Sit-ups