R1: 3 Rounds for Time:
21 Wall Balls (20/14)
15 Chest to Bar Pull-ups
9 Clean and Jerks (135/95)
R2: 3 Rounds for Time:
21 Wall Balls (14/10)
15 Pull-ups
9 Clean and Jerks (115/75)
R3: 3 Rounds for Time:
21 Wall Balls (10)
15 Ring Rows
9 Clean and Jerks (65/45)
R1: For Time:
800 Meter Run
40 Dumbbell Snatch (50/35)
20 Ring Muscle-ups
R2: For Time:
800 Meter Run
40 Dumbbell Snatch (40/25)
20 Ring Muscle-ups transitions
R3: For Time:
800 Meter Run
40 Dumbbell Snatch (30/15)
20 Ring Rows
20 Dips
Time Cap 12 Minutes
R1: All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks
Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
R1: Male Pounds - 155-185-225-185-155
Female Pounds - 105-125-145-125-105
R2: Male Pounds - 115-125-135-125-115
Female Pounds - 75-85-95-85-75
R3: Male Pounds - 55-65-75-65-55
Female Pounds - 35-45-55-45-35
R1: For Time:
13-11-9-7-5
Squat Snatch (95/65)
Toes to Bar
R2: For Time:
13-11-9-7-5
Squat Snatch (75/55)
Hanging Knee Raises
R3: For Time:
13-11-9-7-5
Squat Snatch (55/25)
Sit-ups
With a 3 Man Team Complete the following for Time
But-in: 800 Meter Run
150 Dumbbell Power Clean
*One Partner must hold wall squat
150 Toes to Bar
*One Partner must be hanging from the Bar
150 Kettlebell Swings
*One Partner must be holding a Kettlebell Front Rack
75 Burpees
*One Person Must hold the plank position
R1: For Time:
40-30-20-10
Wall balls (20/14)
10-20-30-40
Box Jumps (24/20)
5-4-3-2-1
Rope Climbs
R2: For Time:
40-30-20-10
Wall balls (14/10)
10-20-30-40
Box Jumps (20/14)
2-2-2-1-1
Rope Climbs
R3: For Time:
40-30-20-10
Wall balls (10)
10-20-30-40
Box Step-ups (20)
1-1-1-1-1
Rope Climbs
R1: 2 Rounds For Time:
200 Meter Run
20 Power Cleans (95/65)
200 Meter Run
20 Push Press (95/65)
R2: 2 Rounds For Time:
200 Meter Run
20 Power Cleans (75/55)
200 Meter Run
20 Push Press (75/55)
R3: 2 Rounds For Time:
200 Meter Run
20 Power Cleans (65/45)
200 Meter Run
20 Push Press (65/45)
R1: For Time:
100 Double Unders
80 Pull-ups
60 Kettlebell Deadlifts (55/35)
40 Calorie Bike
20 Kettlebell Thrusters
100 Double Unders
R2: For Time:
50 Double Unders
80 Pull-ups with Band
60 Kettlebell Deadlifts (40/25)
40 Calorie Bike
20 Kettlebell Thrusters
50 Double Unders
R3: For Time:
200 Single Unders
80 Ring Rows
60 Kettlebell Deadlifts (30/15)
40 Calorie Bike
20 Kettlebell Thrusters
200 Single Unders