For Time with a Partner
2000 Meter Row
50 Med Ball Cleans
50 Box Jump Overs (24/20)
50 Dumbbell Thrusters
50 Weighted Sit-ups
2000 Meter Row
R1: AMRAP in 15 Minutes
30 Air Squats
20/15 Calorie Assault Bike
10 Deadlifts (155/105)
5 Power Cleans (155/105)
R2: AMRAP in 15 Minutes
30 Air Squats
20/15 Calorie Assault Bike
10 Deadlifts (115/75)
5 Power Cleans (115/75)
R3: AMRAP in 15 Minutes
30 Air Squats
15/10 Calorie Assault Bike
10 Deadlifts (65/45)
5 Power Cleans (65/45)
R1: AMRAP In 12 Minutes
9 Power Snatch (115/75)
15 Handstand Push-ups
21 Box Jumps (24/20)
R2: AMRAP In 12 Minutes
9 Power Snatch (95/65)
15 Handstand Push-ups on Box
21 Box Jumps (20/14)
R3: AMRAP In 12 Minutes
9 Power Snatch (65/35)
15 Strict Shoulder Press
21 Box Step-ups (20)
R1: On the 0:00
200 Double Unders
1000 Meter Run
75/50 Calorie Row
At the 20:00
Every 2 Minutes for 4 Rounds
50 Meter Sandbag Carry (150/100)
3 Sandbag Cleans
R2: R1: On the 0:00
100 Double Unders
1000 Meter Run
75/50 Calorie Row
At the 20:00
Every 2 Minutes for 4 Rounds
50 Meter Sandbag Carry (100/80)
3 Sandbag Cleans
R3: R1: On the 0:00
400 Single Unders
800 Meter Run
50/30 Calorie Row
At the 20:00
Every 2 Minutes for 4 Rounds
50 Meter Sandbag Carry (80/60)
3 Sandbag Cleans
R1: For Time
3 Rounds
10 Wall Balls
5 Bar Muscle-ups
2 Rounds
15 Wall Balls
10 Chest to Bar Pull-ups
1 Round
30 Wall Balls
20 Pull-ups
R2: For Time
3 Rounds
10 Wall Balls (14/10)
2 Bar Banded Muscle-ups
2 Rounds
15 Wall Balls
10 Chest to Bar Pull-ups
1 Round
30 Wall Balls
20 Pull-ups
R3: For Time
3 Rounds
10 Wall Balls
5 Strict pull-ups
2 Rounds
15 Wall Balls
10 Kipping Pull-ups
1 Round
30 Wall Balls
20 Pull-ups with Band
R1: For Time
10-9-8-7-6-5-4-3-2-1
Dumbbell Squats (50/35)
Bar Facing Burpees
R2: For Time
10-9-8-7-6-5-4-3-2-1
Dumbbell Squats (40/25)
Bar Facing Burpees
R3:For Time
10-9-8-7-6-5-4-3-2-1
Dumbbell Squats (30/15)
Burpees
5 Rounds For Time with a Partner:
400 Meter Run
30 Kettlebell Swings (55/35)
30 Box Jumps (24/20)
30 Wall Balls (20/14)
R1: 4 Rounds for Time:
400 Meter Run
3 Rope Climbs
8 Squat Snatches (135/95)
R2: 4 Rounds for Time:
400 Meter Run
1 Rope Climbs
8 Squat Snatches (95/65)
R3: 4 Rounds for Time:
400 Meter Run
3 Lower Downs
8 Squat Snatches (45/35)