R1: “Mary”

5 Handstand Push-ups

10 Pistols

15 Pull-ups

R2: R1: “Mary”

5 Handstand Push-ups to box

10 Pistols to Box

15 Pull-ups

R3: R1: “Mary”

5 Strict Shoulder Press

10 Goblet Squats

15 Ring Rows

R1: 5 rounds:

4 Bar Muscle-ups

100 double-unders

10 DB hang split snatches (55 | 80 lb.)

10 DB hang clean and jerks (55 | 80 lb.)

Time cap: 20 minutes

R2: 5 rounds:

2 Banded Bar Muscle-ups

50 double-unders

10 DB hang split snatches (55/35)

10 DB hang clean and jerks (55/35)

Time cap: 20 minutes

R3: 5 rounds:

8 Strict Pull-ups

200 Single Unders

10 DB hang split snatches (30/15)

10 DB hang clean and jerks (30/15)

Time cap: 20 minutes

R1: For Time

800 Meter Row

66 Kettlebell Jerks (35/25)

150 ft Handstand Walk

R2: For Time

800 Meter Row

66 Kettlebell Jerks (25/18)

50 ft Handstand Walk

R3: For Time

800 Meter Row

66 Kettlebell Jerks (25/18)

5 Box Marches

R1: For Time:

30-20-10

Assault Bike Calories

Toes to Bar

*Time Cap 7 Minutes

1 Minute Rest

For Time:

15-10-5

Burpees with Touch

Overhead Squats (135/95)

R2: For Time:

30-20-10

Assault Bike Calories

Hanging Knee Raises

For Time:

15-10-5

Burpees with Touch

Overhead Squats (115/75)

R3: For Time:

30-20-10

Assault Bike Calories

Sit-ups

For Time:

15-10-5

Burpees with Touch

Overhead Squats (65/35)

With a Partner Complete:

400 Meter Run

6 Rounds of Cindy (alternating)

35 Calorie Assault Bike

6 Rounds of Cindy

200 Double Unders

6 Rounds of Cindy

400 Meter Run

6 Rounds of Cindy

R1: “Randy”

75 Snatches (75/55)

R1: “Randy”

75 Snatches (65/45)

R3: “Randy”

50 Snatches (45/25)

R1: For Time:

30 Wall Balls (20/14)

50 Double Unders

30 Wall Balls

50 Double Unders

30 Burpees

50 Double Unders

30 Wall Balls

50 Double Unders

R2: For Time:

30 Wall Balls (14/10)

25 Double Unders

30 Wall Balls

25 Double Unders

30 Burpees

25 Double Unders

30 Wall Balls

25 Double Unders

R3: For Time:

30 Wall Balls (10)

100 Single Unders

30 Wall Balls

100 Single Unders

30 Burpees

100 Single Unders

30 Wall Balls

100 Single Unders

R1: For Time:

9 Bar Muscle-ups

20 Dumbbell Snatches (50/35)

15 Chest to Bar Pull-ups

20 Dumbbell Snatches

21 Pull-ups

20 Dumbbell Snatches

R2: For Time:

9 Strict Pull-ups

20 Dumbbell Snatches (40/25))

15 Kipping Pull-ups

20 Dumbbell Snatches

21 Pull-ups

20 Dumbbell Snatches

R3: For Time:

9 Pull-ups

20 Dumbbell Snatches (30/15)

15 Pull-ups

20 Dumbbell Snatches

21 Ring Rows

20 Dumbbell Snatches