R1: For Time:

3-6-9-12-15

Power Clean (135/95)

Handstand Push-ups

R2: For Time:

3-6-9-12-15

Power Clean (115/75)

Handstand Push-ups to box 

R3: For Time:

3-6-9-12-15

Power Clean (65/45)

Strict Shoulder Press

R1: 2 Rounds For Time

50/35 Calorie Bike

25 Knees to Elbows

25 Ring Dips

25 Power Snatch (95/65)

R2: 2 Rounds For Time

50/35 Calorie Bike

25 Hanging Knee Raises 

25 Ring Dips with Band 

25 Power Snatch (75/55)

R3: 2 Rounds For Time

50/35 Calorie Bike

25 Sit-ups 

25 Push-ups 

25 Power Snatch (65/35)

R1: AMRAP in 10 Minutes

12 Devil's Press (50/35)

18 Weighted Box Step Ups (50/35)

R2: AMRAP in 10 Minutes

12 Devil's Press (40/25)

18 Weighted Box Step Ups (40/25)

R3: AMRAP in 10 Minutes

12 Devil's Press (30/15)

18 Weighted Box Step Ups (30/15)

R1: 3 Rounds for Time:

600 Meter Run

21 Kettbell Swings (70/55)

7 Muscle-ups

R2: 3 Rounds for Time:

600 Meter Run

21 Kettele Swings (55/35)

5 Banded Bar Muscle-ups

R3: 3 Rounds for Time:

600 Meter Run

21 Kettele Swings (40/25)

14 Pull-ups

R1: 3 Rounds for Time:

21 Calorie Row

15 Bar Facing Burpees

9 Overhead Squats (135/95)

R2: 3 Rounds for Time:

21 Calorie Row

15 Bar Facing Burpees

9 Overhead Squats (115/75)

R3: 3 Rounds for Time:

21 Calorie Row

15 Burpees

9 Overhead Squats (55/25)

AMRAP in 25 Minutes with a partner

15 Burpee Box Jumps

20 Dumbbell Power Cleans

25 Calorie Assault Bike

30 Toes to Bar

400 Meter Run

R1: For Time:

400 Meter Run

21 Thrusters (95/65)

9 Bar Muscle-ups

400 Meter Run

15 Thrusters (95/65)

6 Bar Muscle-ups

400 Meter Run

9 Thrusters (95/65)

3 Bar Muscle-ups

R2: For Time:

400 Meter Run

21 Thrusters (75/55)

9 Bar Muscle-ups with Band 

400 Meter Run

15 Thrusters 

6 Bar Muscle-ups with Band

400 Meter Run

9 Thrusters 

3 Bar Muscle-ups with Band

R3: For Time:

400 Meter Run

21 Thrusters (55/35)

18 Pull-ups

400 Meter Run

15 Thrusters 

12 Pull-ups 

400 Meter Run

9 Thrusters 

6 Pull-ups 

R1: For Time: 

50 Box jump, (24/20)

50 Jumping pull-ups

50 Kettlebell swings, (55/35)

Walking Lunge, 50 steps

50 Sit-ups

50 Push press, (45/35)

50 Good Mornings (45/35)

50 Wall ball shots, (20/14)

50 Burpees

50 Double Unders

R2: For Time:

50 Box jump, (20)

50 Jumping pull-ups

50 Kettlebell swings, (40/25)

Walking Lunge, 50 steps

50 Sit-ups

50 Push press, (45/35)

50 Good Mornings (45/35)

50 Wall ball shots, (14/10)

50 Burpees

50 Double unders 

R3: For Time

25 Box jump, (24/20)

25 Jumping pull-ups

25 Kettlebell swings, (30/15)

Walking Lunge, 25 steps

25 Sit-ups

25 Push press, (45/35)

25 Good Mornings (45/35)

25 Wall ball shots, (10)

25 Burpees

25 Double unders