R1: 50 Rounds for Time of:
1 Burpees
1 Push- up
1 Jumping Jack
1 Sit-up
1 Handstand Push-up
R2: 50 Rounds for Time of:
1 Burpees
1 Push- up
1 Jumping Jack
1 Sit-up
1 Handstand Push-up on Box
R3: 50 Rounds for Time of:
1 Burpees
1 Push- up on knees
1 Jumping Jack
1 Sit-up
1 Shoulder Press
R1: 3 Rounds for Time of:
50 Double Unders
20 Wall Balls (20/14)
15 Power Snatch (75/55)
R2: 3 Rounds for Time of:
25 Double Unders
20 Wall Balls (14/10)
15 Power Snatch (65/45)
R3: 3 Rounds for Time of:
100 Single Unders
20 Wall Balls (10)
15 Power Snatch (45/35)
R1: 9 Rounds for Time:
9 Hang Power Cleans (115/75)
6 Toes to Bar
3 Ring Muscle-ups
R2: 9 Rounds for Time:
9 Hang Power Cleans (95/65)
6 Hanging Knee Raises
3 Bar/Banded Bar Muscle-ups
R3: 9 Rounds for Time:
9 Hang Power Cleans (75/55)
6 Sit-ups
6 Strict Pull-ups
R1: AMRAP in 12 Minutes
200 Meter Run
12 Alternating Dumbbell Snatches (50/35)
12 Box Jumps (24/20)
R2: AMRAP in 12 Minutes
200 Meter Run
12 Alternating Dumbbell Snatches (45/25)
12 Box Jumps (20/14)
R3: AMRAP in 12 Minutes
200 Meter Run
12 Alternating Dumbbell Snatches (30/15)
12 Box Step-ups (20)
R1: For Time:
21-18-15-12-9
Kettlebell Swings (70/55)
Thrusters (95/65)
R2: For Time:
21-18-15-12-9
Kettlebell Swings (55/35)
Thrusters (75/55)
R3: For Time:
21-18-15-12-9
Kettlebell Swings (40/25)
Thrusters (45/35)
With a Partner
AMRAP In 13 Minutes
7 Burpees
10 Wall Balls
30 Double Unders
Rest 2 Minutes
AMRAP In 13 Minutes
10 Box Jumps (24/20)
10 Dumbbell Thrusters (45/25)
10 Push-ups
R1: On the 0:00
30-20-10
Row for Calories
Toes to Bar
On the 12:00
AMRAP In 8 Minutes of:
14 Pull-ups
7 Sandbag Cleans (150/100)
R2: On the 0:00
30-20-10
Row for Calories
Hanging Knee Raises
On the 12:00
AMRAP In 8 Minutes of:
14 Pull-ups with Band
7 Sandbag Cleans (100/80)
R3: On the 0:00
30-20-10
Row for Calories
Sit-ups
On the 12:00
AMRAP In 8 Minutes of:
14 Ring Rows
7 Sandbag Cleans (80/60)
R1: 4 Rounds for Time:
100 Meter Dumbbell Farmers Carry (50/35)
14 Strict Handstand Push-ups
7 Deadlifts (70% of 1 rep Max)
R2: 4 Rounds for Time:
100 Meter Dumbbell Farmers Carry (40/25)
14 Strict Handstand Push-ups to Box
7 Deadlifts (60% of 1 rep Max)
R3: 4 Rounds for Time:
100 Meter Dumbbell Farmers Carry (30/15)
14 Strict Shoulder Press
7 Deadlifts (40% of 1 rep Max)