R1: WORKOUT 20.1

10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees

♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes

R2: Scaled (Scaled Ages 16-54)

♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees

R3: Masters 55+

♀ 45 lb. ♂ 65 lb.

R1: For Time:

50/35 Calorie Assault Bike

50 Air Squats

50 Hand Release Push-ups

50 Walking Lunges 

50 Sit-ups

50 Burpees 

50/35 Calorie Assault Bike 

R2: For Time:

50/35 Calorie Assault Bike

50 Air Squats

50 Push-ups

50 Walking Lunges 

50 Sit-ups

50 Burpees 

50/35 Calorie Assault Bike 

R3: For Time:

35/20 Calorie Assault Bike

30 Air Squats

30 Hand Release Push-ups

30 Walking Lunges 

30 Sit-ups

30 Burpees 

35/20 Calorie Assault Bike 

R1: For Time

1000 Meter Row

35 Hang Power Snatch (95/65)

7 Rope Climbs

R2: For Time

1000 Meter Row

35 Hang Power Snatch (75/55)

3 Rope Climbs

R3: For Time

750 Meter Row

35 Hang Power Snatch (45/35)

7 Lower Downs

R1: 10-9-8-7-6-5-4-3-2-1

Handstand Push-ups

Pull-ups

Dumbbell Power Clean (50/35)

R2:10-9-8-7-6-5-4-3-2-1

Handstand Push-ups on Box

Pull-ups with Band

Dumbbell Power Clean (40/25)

R3: 10-9-8-7-6-5-4-3-2-1

Strict Shoulder Press

Ring Rows

Dumbbell Power Clean (30/15)

R1: AMRAP in 15 Minutes

15 Wall Balls (20/14)

15 Kettlebell Swings(55/35)

15 Box Jumps (24/20)

R2: AMRAP in 15 Minutes

15 Wall Balls (14/10)

15 Kettlebell Swings(45/25)

15 Box Jumps (20/14)

R3: AMRAP in 15 Minutes

15 Wall Balls (10)

15 Kettlebell Swings (30/15)

15 Box Step-ups (20)

AMRAP In 10 Minutes

Max Calorie Row

5 Pull-ups, 10 Push-ups, 15 Squats

AMRAP In 10 Minutes

Max Calorie Assault Bike

60 Double Unders

AMRAP In 10 Minutes

Max Burpees

15 Med Ball Cleans (20/14)

R1: 6 Rounds Each for Time:

10 Bar Facing Burpees

21/15 Calorie Row

10 Bar Facing Burpees

2 Minute Rest in between

R2: 6 Rounds Each for Time:

10 Bar Facing Burpees

21/15 Calorie Row

10 Bar Facing Burpees

2 Minute Rest in between

R3:6 Rounds Each for Time:

10 Bar Facing Burpees

15/12 Calorie Row

10 Bar Facing Burpees

2 Minute Rest in between

R1: 8 Rounds for Time:

Buy in: 800 Meter Run 

8 Kettlebell Swings (55/35)

8 Handstand Push-ups

8 Overhead Squats L/R

8 Meter Handstand Walk (25ft)

R2: 8 Rounds for Time:

Buy in: 800 Meter Run 

8 Kettlebell Swings (40/25)

8 Handstand Push-ups on Box

8 Overhead Squats L/R

8 Meter Handstand Walk (25ft) Attempt

R3: 8 Rounds for Time:

Buy in: 800 Meter Run 

8 Kettlebell Swings (30/15)

8 Strict Shoulder Press

8 Overhead Squats L/R

8 Meter Handstand Walk Around Box