R1: For Time:

21 Overhead Squats (95/65)

10 Bar Facing Burpees

1 Rope Climbs

15 Overhead Squats (115/75)

10 Bar Facing Burpees

2 Rope Climbs

9 Overhead Squats (135/95)

10 Bar Facing Burpees

3 Rope Climbs

R2: For Time:

21 Overhead Squats (75/55)

10 Bar Facing Burpees

1 Rope Climbs

15 Overhead Squats (95/65)

10 Bar Facing Burpees

1 Rope Climbs

9 Overhead Squats (115/75)

10 Bar Facing Burpees

1 Rope Climbs

R3: For Time:

21 Overhead Squats (45/25)

10 Burpees

3 Lower Downs

15 Overhead Squats (55/35)

10 Burpees

4 Lower Downs

9 Overhead Squats (65/45)

10 Burpees

5 Lower Downs

8 Rounds For Time with a Partner

400 Meter Run together 

After each run partners alternate between

25 Wall Balls (20/14)

15 Burpee Box Jumps (24/20)

*first round  Partner one does Wall Balls Partner two does Burpees, on the next round switch. Partner two does wallballs Partner one does Burpees 

Time Cap: 35 Minutes 

R1: AMRAP In 14 Minutes

20/15 Calorie Assault Bike

10 Box Step-overs (50/35)(20”)

5 Devils Presses (50/35)

R2: AMRAP In 14 Minutes

20/15 Calorie Assault Bike

10 Box Step-overs (40/25)20”)

5 Devils Presses (40/25)

R3:AMRAP In 14 Minutes

20/15 Calorie Assault Bike

10 Box Step-overs (30/15)(14”)

5 Devils Presses (30/15)

R1: For Time:

50-40-30-20-10

Burpees

Sit-ups

Double Unders

R2: For Time:

50-40-30-20-10

Burpees

Sit-ups

25-20-15-10-5

Double Unders

R3: For Time:

25-20-15-10-5

Burpees

Sit-ups

100-80-60-40-20

Single Unders

R1: For Time

10-9-8-7-6-5-4-3-2-1

Power Snatch (135/95)

*after each round 100 Meter Run

R2: For Time

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/65)

*after each round 100 Meter Run

R3: For Time

10-9-8-7-6-5-4-3-2-1

Power Snatch (45/35)

*after each round 100 Meter Run

R1: 3 Rounds for Time

21 Calorie Row

15 Sumo Deadlift High Pull (95/.65)

9 Strict Handstand Push-ups

R2: 3 Rounds for Time

21 Calorie Row

15 Sumo Deadlift High Pull (75/55)

9 Strict Handstand Push-ups on Box

R3: 3 Rounds for Time

21 Calorie Row

15 Sumo Deadlift High Pull (45/35

9 Strict Shoulder Press

R1: For Time

9-11-13-15

Dumbbell Hang Squat Clean Thruster (50/35)

Chest to Bar Pull-ups

R2: For Time

9-11-13-15

Dumbbell Hang Squat Clean Thruster (40/25)

Pull-ups

R3: For Time

9-11-13-15

Dumbbell Hang Squat Clean Thruster (30/15)

Ring Rows

Teams of 2

150 Hand Release push ups

9 rope climbs (1 at a time)

50 In-unison sit ups

800m Run

50 in-unison burpees

9 rope climbs

150 Air Squats